Auntie Em Goes Running

Geoduck Gallop

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Member Since:

Jun 03, 2009

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs:

MacDash Duathlon, Sept. 10, 2011.  1:29:48.  Second woman overall, third racer overall, and first in AG.  

Mt. Ranier Duathlon, May 1, 2011.  3:05:00, 1st in age group.  5.1 mile run, 28 mile bike ride, 3.78 mile run.

5K:  Fun With the Fuzz, April 23, 2011.  21:59,  1st in age group.

Marathon:  Paris, April 10, 2011.  4:05:24.  

1/2 marathon:  Geoduck Gallop, February 2011.  1:42:23, 1st in age group.

Waterfront 15K (September 2010), 1:14:43.  3rd in AG.

Lake Padden Duathlon (July 2010), 1:36:something.  1st in AG .

10K:  Smelt Run, La Conner (2010)  47:14.  2nd in AG. 

I have fun every time I run, and have recently overcome the "I can't go fast anymore" hurdle.  I'm having fun going faster and working towards becoming even faster.  

I have raised two running children, one competitive and one not.

I have learned to run in ice and snow and I don't complain. 

Short-Term Running Goals:

Work towards a faster marathon by Spring 2012.

Get my 5K down to 21:30. 

Place in my division at duathlon and triathlon.

Train for biathlon.



 




 

Long-Term Running Goals:

Joining Forrest Gump


 

Personal:

I'm a 52 year old mom of two ex homeschooled teenagers. They both think I'm nuts.

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Bike Shoes Lifetime Miles: 2225.45
Pearl Izumi Trail Shoe Lifetime Miles: 139.33
Marathon Shoe Lifetime Miles: 244.33
Blue Brooks Launch Lifetime Miles: 223.68
Mean Green Shoe Lifetime Miles: 318.72
Blue Kinvaras Lifetime Miles: 207.12
Brooks Defyance Lifetime Miles: 361.34
New Kinvara Lifetime Miles: 275.90
Hattoris Lifetime Miles: 41.29
Addidas Lifetime Miles: 168.97
Nike Vortex Shoe Lifetime Miles: 64.50
Orange Newton Lifetime Miles: 36.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1340.35114.0394.0255.38550.702154.48
Mean Green Shoe Miles: 188.22Marathon Shoe Miles: 135.11Blue Brooks Launch Miles: 33.05Saucony Treadmill Shoe Miles: 6.20Bike Shoes Miles: 595.68Blue Kinvaras Miles: 207.12Brooks Defyance Miles: 361.34New Kinvara Miles: 275.90Hattoris Miles: 41.29Addidas Miles: 168.97Nike Vortex Shoe Miles: 64.50Orange Newton Miles: 36.20
Night Sleep Time: 2112.00Nap Time: 8.00Total Sleep Time: 2120.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.600.000.000.000.007.60

Easy run, HR 133.  I will have to buy more warm clothes for running if this cold weather keeps up and I am going to run so slowly!  My average pace for this HR is soooo slow!  Average was 10:47; very hard to keep warm.

Mean Green Shoe Miles: 7.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.250.003.200.000.007.45

Visiting my family in Eastern Oregon; once again out of internet land.  This was an interval run.  6 intervals, totalling 3.2 miles at target tempo pace of 7:50.  Actual paces were 7:44, 7:46, 8:06, 7:49, 7:36, and 7:49.  The roads are snowy and icy; had to wear my mom's yak trax.

Mean Green Shoe Miles: 7.45
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.790.000.000.000.004.79

Running with my brother.  Beautiful over here on the east side; cold (8 degrees!) and icy, hard packed snow roads.  The sun is heavenly and I am trying to absorb all I can; I go home tomorrow.

Mean Green Shoe Miles: 4.79
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

A few easy miles on the trail, and a 40 minute swimming drill session.

Marathon Shoe Miles: 4.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Bonnie on Tue, Jan 04, 2011 at 19:28:07 from 128.196.228.134

Great job with the training Auntie (I could write anything before because you hadn't updated!) ... doesn't all the swimming make you hungry? Seriously, I am always famished when I get out of a pool!!

Good to have you back!

From auntieem on Wed, Jan 05, 2011 at 13:18:40 from 98.247.176.184

Yes, swimming makes me STARVING! I eat constantly.

From april27 on Wed, Jan 05, 2011 at 15:04:38 from 165.138.243.1

Aunt--I am already hungry all the time--which is exactly why I do not swim! Makes me famished!

From JD on Wed, Jan 05, 2011 at 18:38:55 from 24.10.171.14

What is it with water sports that makes us feel hungry after wards?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.002.250.500.009.00

Track workout.  Not very cold out, but dark and raining hard and windy.  When will all the darkness end?

1200s were at 7:45, 7:38, and 7:49 mile paces.  200s were 46, 45, 47, and 49.



Mean Green Shoe Miles: 9.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Thu, Jan 06, 2011 at 17:04:19 from 70.96.78.149

Nice workout Auntieem! The days are steadily getting longer...

From Bonnie on Thu, Jan 06, 2011 at 17:22:20 from 128.196.228.134

I don't like the darkness, but I don't like that when days get longer it gets hotter here ... I am not looking forward to that at all.

From Bonnie on Thu, Jan 06, 2011 at 17:22:38 from 128.196.228.134

whoops, premature "send" - nice workout Auntie!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

A little bit of swimming practice, immediately followed by a short run.  

Marathon Shoe Miles: 4.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Fri, Jan 07, 2011 at 14:31:35 from 165.138.243.1

you are awesome!

hey so about maui--do you craft? i saw online there is a quilt store in Lahaina--wanted to see if it was worth it? I think we are staying in Lahaina sooo whatever.

also--I had a dream that everything I had planned my husband didn't want to do so we stayed in the hotel...it was horrid. Cuz I think i really want to see the crater national park LOL and waterfalls!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Whew!  I guess I'll have to add my skating boots to the shoe count above.  2 hours on the skate skis at a nice clip in perfect, very fast snow!  Lots of climbing uphill - what a fantastic workout.  This skate skiing is turning out to be the absolutely ideal crosstraining tool for me.  Its easy to get a workout, even intervals, and its a whole different muscle workout.  Anyone else out there skate ski?

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Lack of sleep is really starting to make me run badly.  Just easy miles this morning, at an average pace of 9:17.  It was a beautiful morning to get out anyway, balmy and clear.  Hard to believe, since it is literally dumping snow up on the mountain right now!  I couldn't really do the tempo workout that was planned for today (too tired), so I used this run to focus on form.

Marathon Shoe Miles: 5.20
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From PRE on Sat, Jan 08, 2011 at 21:35:14 from 99.50.214.225

Hi Auntie Em.

Are you going to be running the Paris Marathon 4/10/11? I noticed that in your Short-Term Running goals. If you are, good luck.

Hopefully you will be reading this tomorrow and are sleeping right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

A low heart run.  I usually hate these runs, because they are so bloody slow!  But, it was snowy and slushy, which slows things down anyway, and I ran with a friend, and it was really beautiful along the trails, so I enjoyed it this morning.  an hour and forty minutes, average heart rate of 136.  The great thing about these runs is that you don't even feel tired afterwards; I think I'll go up and skate ski a bit more this afternoon!

Marathon Shoe Miles: 9.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Mon, Jan 10, 2011 at 18:42:09 from 99.188.251.180

wow I like this heart rate training!

From auntieem on Mon, Jan 10, 2011 at 19:33:36 from 98.247.176.184

I made it sound fun, but its frustratingly slow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today; only yoga class and a 45 minute strength workout.  Two nights in a row now of decent sleep time, and I am actually feeling GREAT!  Can't wait for tomorrow and another snowy run.  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Tue, Jan 11, 2011 at 20:21:53 from 174.23.238.75

ah, sleep! awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.890.000.000.000.005.89

Swimming practice this morning, with focus on glide and length in the water. 

1 hour of low heart rate running at 11:37 average pace and HR of 135.  Trails are still icy and snowy and we still have snow on the ground, with more expected tonight!  Unfortunately, it is supposed to turn much warmer tomorrow and wash it all away.  DRAT!

Marathon Shoe Miles: 5.89
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.002.500.500.009.20

Track workout tonight.  First Wednesday night in over two months with no rain, wind, snow or freezing cold.  Clear, calm and 45 degrees.  Minimal slush on the track!  Wow.

Warm up with running, strides, and dynamic stretches and drills.

2X800 at interval pace (7:12 and 7:13 mile paces)

3X300 at repitition pace (6:42, 6:40, and 6:39 mile paces)

3X1000 at T pace (7:45, 7:47, and 7:27 mile paces)

Cool down and jog back to the car.

At home after track:  40 minutes of stretching, foam roller rolling and planks.

Mean Green Shoe Miles: 9.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From PRE on Thu, Jan 13, 2011 at 15:18:54 from 99.50.214.225

You have great paces going there. I love the 800s at 7:12.

From april27 on Mon, Jan 17, 2011 at 19:21:00 from 99.188.251.180

Great job!

This is an awesome work out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

Easy miles and then yoga and swimming.  Busy day.  

Mean Green Shoe Miles: 5.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.5012.50

Skate ski day!  This workout kicked my butt seriously.  2.5 hours on the skis, with kind of an interval workout in there with hill sprints.  This is seriously good cross training for runners!  

Did about 40 minutes of planks and yoga before bed.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.700.000.000.006.20

Downhill skiing in the am; the snow is not good, so I only lasted 1/2 day.  Then an easy run home from the grocery store, which felt so good by mile 4.5 that I did the last bit at marathon pace.  Just felt really good today for some reason.

Mean Green Shoe Miles: 6.20
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.600.000.000.000.0013.60

Long run day; I did this whole run at 133 heart rate - really slow!  It was excruciating, especially since it is raining so hard here that the trails are literally running like rivers!  Ankle deep mud in places and slippery, technical trails in others.  A very interesting run.  I am getting very tired of rain.

Blue Brooks Launch Miles: 13.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Mon, Jan 17, 2011 at 23:22:08 from 209.183.51.130

Nice run! Do you usually have this much rain in January? Because we don't!

From allie on Tue, Jan 18, 2011 at 21:19:40 from 174.23.123.195

rain and mud -- sounds adventurous! nice job on your run.

i am getting very tired of all weather except for "warm and sunny"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

A teeny weeny run this morning before a day of skiing.  

Blue Brooks Launch Miles: 3.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.620.000.000.000.004.62

Another slow run!  These slow runs are getting tedious.  Thank goodness track is tomorrow. Followed the run with 1/2 hour of strength and stretching.

I swam this morning, and I think that I saw a tiny bit of progress today; feeling pretty hopeful about swimming at the moment.

Mean Green Shoe Miles: 4.62
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.501.001.500.750.008.75

Nice night for a track workout!  Partly clear with no wind, no rain, no snow.  A fullish moon and 37 degrees.  Kind of perfect!

warm up with drills for 3 miles, dynamic stretches,  a sprint workout, an easy mile or so, then 1.5 at tempo pace.  Then a mile at marathon pace, because I have to remember what that pace is all over again (marathon April 10).  Cool down.


Mean Green Shoe Miles: 8.75
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Thu, Jan 20, 2011 at 18:12:34 from 70.96.78.149

Paris Marathon!! Sounds like great weather for an evening track workout.

From april27 on Thu, Jan 20, 2011 at 22:14:35 from 99.188.251.180

april 2011

From auntieem on Thu, Jan 20, 2011 at 22:33:43 from 98.247.176.184

Yep 2011

From allie on Fri, Jan 21, 2011 at 00:40:45 from 174.23.123.195

paris!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.630.000.000.000.005.63

Easy run and some downhill skiing.

Mean Green Shoe Miles: 5.63
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Skate ski day!  I love skate ski day.  Snow was a bit warm, but I had actually put the right wax on the skis for a change, so no problem for me.  Skated for 2 hours, with 1,018 feet of elevation gain, 11.75 miles.  Funny, but it really never seems like that many miles while I am skating.  I am always impressed by the mileage.

I did easy heart rate training on the flats to warm up, then did a few hill (BIG HILL) climbs, keeping the heart rate in the threshold range.  More easy training, and finished with 4X4 minute tempo sprints on the flats.  I have figured out how to get some real power out of the skis now, and can really go fast on these sprint bits.  Next time, I will measure them separately on Garmin and see just how fast I am going!

Enjoy the weekend everyone!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From april27 on Sat, Jan 22, 2011 at 19:48:35 from 99.188.251.180

very cool! How close is skiing to you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.400.000.000.000.006.40

Saucony Treadmill Shoe Miles: 6.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.965.000.000.000.0011.96

Long run, in and around Whatcom Falls, with some marathon pace bits.  It went like this:  30 minutes at easy (133 heart rate easy),  20 minutes at mp, 30 minutes at easy, 10 minutes at mp, 10 minutes at easy, and 20 minutes at marathon pace.  I finished with 15 minutes of jogging and drills.

It is a truly amazing day here.  Somewhere in the 40s, with NO RAIN, and partly cloudy/partly "sunny" skies!

Marathon Shoe Miles: 11.96
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Mon, Jan 24, 2011 at 11:14:37 from 99.188.251.180

Sounds like a lovely run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

A day off from running!  Yoga class this morning, and a swim this afternoon.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Mon, Jan 24, 2011 at 22:09:23 from 99.188.251.180

you deserve it after all that running yesterday.

i read that cross training the day after a run in s a good idea.

From allie on Mon, Jan 24, 2011 at 23:10:32 from 174.23.123.195

sounds like a nice way to spend a day off from running. great job.

From auntieem on Tue, Jan 25, 2011 at 12:19:36 from 98.247.176.184

Yes, x training is my favorite thing after a tough run. Even though Sunday was not a huge mileage day, it was intense because of the marathon paced miles, which I just have not done In a while. Usually I would opt for a bike ride, bur swimming is good too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.120.000.000.000.005.12

An hour long yoga/stretching/strength session on my own at home this morning.  Such a luxury to have a whole hour to do this at home!  

1 hour of running at HR 133 in the afternoon.  There was sunshine for about 1/2 of a second during this run.  I thought I would faint just from the effort of sucking it into my body as quickly as possible.

Mean Green Shoe Miles: 5.12
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Tue, Jan 25, 2011 at 22:40:45 from 209.183.51.64

You're really doing well with those low HR runs. I'm glad you got to enjoy a moment in the sun today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.001.505.008.50

I rode my bike outside today!  It was 54 degrees at 4:45 when I left my house.  Wow.  I went to ride up a hill that my bike club is considering for a sprint race we are putting on.  After that, I was going to ride to the track for our track workout, but it was really dark out by 5:30, so I rode back to town on a trail instead of on the road.  Even with reflective clothing and flashing lights, I am not so comfortable on the highway in the dark.

Changed clothes at the track, and did 9X200m at .51 pace.  Actual times were between .39 and .45.  Too fast as usual.  Then some 30 second hill sprints and cool down.  So all the "workout" was hard effort stuff.  We did a bunch of push ups, planks, squats, and pull ups in between sets.  I really cannot do 25 push ups without a break; I am getting to be a weanie!

Bike Shoes Miles: 14.00Mean Green Shoe Miles: 3.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Fri, Jan 28, 2011 at 15:33:40 from 165.138.243.1

wow 54! that is awesome weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Night Sleep Time: 5.50Nap Time: 0.50Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Skate skiiing.  2.5 hours.  No hills or intervals, just the equivalent of a long, easy run!  Resting up for a 1/2 marathon on Sunday.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Bonnie on Sat, Jan 29, 2011 at 12:26:47 from 150.135.114.230

Good luck on your race Auntie!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

Mean Green Shoe Miles: 6.20
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From allie on Sat, Jan 29, 2011 at 15:24:09 from 174.23.123.195

nice pre-race run. best of luck tomorrow!

From JD on Mon, Jan 31, 2011 at 17:08:28 from 70.96.78.149

How did your weekend go?

Race: Geoduck Gallop (13.1 Miles) 01:42:40, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0013.100.000.000.0016.10

Race day in Olympia!  I drove down here on Saturday afternoon because it is 2.5 hours away, and because my son lives here and I wanted to visit with him.  The race begins and ends on his campus actually.  An interesting 1/2 marathon, because it is a fund raiser for Evergreen College's XC team, and also a qualifying run for many college athletes trying to get to nationals.  So, I had to adjust my thinking about where I would be in the pack overall!  Quite a ways further back.

Anyway, my goal was not to "race", but to run the whole thing at my marathon pace.  This is a great exercise for me, since I have NEVER paced a 1/2 well in my whole life.  I go out fast (not just a little fast, but WAY to fast), and manage to finish well usually anyway.  I have never had the experience of starting out at an appropriate pace and having fuel to burn at the end.  

Until today!  Pace is supposed to be 8:25 and the first 8 miles were average of 8:19, with the first three at 8:22!  Wow.  I expected the beginning to be difficult, but I didn't expect to be "holding back" so much during the middle of the race.  Maintaining this pace was challenging every mile.  Course was beautiful, rural roads in and around the Evergreen Campus, with some rolling hills and one big dip into a ravine and up the other side.  Course support was minimal, but adequate.  I actually managed to consume 5 shot blocks and three tiny cups of water during the run, also a first for me.

At the beginning of the ninth mile, my watch stopped, because apparently the lap counter was full!?!?!?   I still felt fantastic.  My mantra "Just relax and enjoy the ride" was still workin' for me, and I was truly relaxed and enjoying exactly where I was.  So, without the watch, I had no choice but to try to hold the same pace I had managed thus far.  I felt like I was doing that.  Miles 10-12 were an out and back, with the last water at mile 11, and a turn around.  Mile 12 started a rather short, steep uphill climb, which I pushed up, still feeling very strong.  By the middle of mile 12, I started looking around for where we were to finish, but the flaggers were pointing us in a different direction.  So, always a wise decision I think, I followed their direction.  I kicked as hard as I could the last 600m, and was met by my son and his friend.  I drank my coconut water, then jogged back to find my friend who was about a mile back when I found her, struggling just a bit.  Jogged her in and then checked my time.  I was in shock!  1:42!  I don't know what happened in those last few miles, but this is NOT a 8:25 pace.  I think its more like just under 8:00.

Anyway, I'm happy about the PR and how freakin' strong I felt.  I really feel like I could have gone faster!  I am not at all tired today (posting this Monday).  Went for a swim this morning and will jog this afternoon.

WhooHoo!



Blue Kinvaras Miles: 16.10
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From Burt on Mon, Jan 31, 2011 at 17:57:39 from 206.19.214.144

Yeah. I was saying that is not an 8:25 pace. But great job! You rock socks!

From JD on Mon, Jan 31, 2011 at 20:04:02 from 24.10.171.14

Awesome job Auntieem!! That's a great PR, and so cool that you felt so relaxed during the race! I have to admit to being a little jealous as your half PR is now faster than mine, I better get faster! Congrats on the AG win as well!

From april27 on Mon, Jan 31, 2011 at 20:52:53 from 99.188.251.180

Great job! I have had one 1/2 like that. Where I just felt like I could run some more. It was sooo awesome! I hpe to repeat the feeling soon!

Congrats on the AG! What did you get? Trophy?

From auntieem on Mon, Jan 31, 2011 at 21:08:09 from 98.247.176.184

Nope, tiny race. Just a ribbon, which I have lost already!

Jd, you are a distance FREAK! I can only hope to do a 50K properly. Still thinking about Goblin Valley next Fall.

I did not even get yelled at (too much) by my coach for not holding my pace. I did it where it counted, anyway, at the beginning. I guess I am hopeless without the watch.

From april27 on Mon, Jan 31, 2011 at 21:40:39 from 99.188.251.180

I won't hold your speediness against you!

From allie on Mon, Jan 31, 2011 at 21:41:32 from 174.23.123.195

great race, auntie! a big congrats to you on the PR and running strong throughout the race. way to go.

From PRE on Mon, Jan 31, 2011 at 22:19:06 from 99.50.214.225

A 1:45 Half Marathon would be 8:00 pace. You did the half in 1:42 which puts your pace at 7:47 per mile.

Fantastic Race. And great pace for the half.

Congratulations on the PR!

From nicole on Mon, Jan 31, 2011 at 22:29:39 from 67.170.24.135

WOW WOW! What is even more impressive is that you brought the average for 8 miles of 8:25 down to 7:47 in just 5 miles! You had to have been doing 7:00s for those 5 miles! YOU ROCK!

From auntieem on Mon, Jan 31, 2011 at 23:46:26 from 98.247.176.184

Yeah, Nicole, that is hard to believe, but I think I was just holding back so much trying to keep that 8:25 pace; being released from that pressure by having the watch die on me just provided the excuse to cut loose! I guess sometimes equipment malfunctions are meant to be :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off of running, resting up.  I went for a swim in the morning, and did some gentle yoga in the evening.  No muscle tiredness at all from yesterday's race.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Grrrr, still no running!  I don't even feel tired from the race, and I would LOVE to run today.  More recovery.  So, I'm roller skate skiing!  These roller skis are trainers for snow skate skis, and I use them on paved roads and trails.  They are actually super fun; I can go fast and its just like skiing - almost!  I went for an hour and forty minutes.  

This morning, I did a strength workout on my TRX trainer in the basement.  This is another really fun toy!  Core workouts, lots of arm and shoulder work, as well as stability.  This is the first time I've been able to use it; my husband installed it while I was racing this weekend.  

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Wed, Feb 02, 2011 at 13:24:02 from 99.188.251.180

ooh that does sound like fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.530.000.000.000.005.53

30 degrees this morning; very cold for these parts!  No rain though.  Early run up Interurban Trail then straight on to yoga class.  My shoulder (pectoral muscle to be exact) is slightly torn and bruised, as well as a skinned knee and hip from my skating accident yesterday, so yoga was both painful and good.  Had to back off on some poses due to the bruised pectoral muscle.  I have black tape on the shoulder and large band aids on the knee and hip.  Kind of a mess.

Marathon Shoe Miles: 5.53
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Yoga class this morning.  I waited as long as possible in the day to do my run, since I don't like to run after yoga, and I was far too lazy this morning to run at 5am.  

five easy miles Northshore trail with hubby.  

Brooks Defyance Miles: 5.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.002.250.008.25

Track workout this morning.  It is 44 degrees, very windy, not raining at the moment.  It rained so hard and howled so hard last night that I was dreading the workout, but the rain stopped just in time.  All I had was wind.  

Warm up on the track, a mile and a half or so, and then some dynamic warm ups and running specific drills.

4X600 at 6:40 mile pace (2:30 per 600).  Mine were 2:29, 2:30, 2:30, and 2:29.  6X200 also at 6:40 mile pace (.51 per 200).  Mine were .46, .51, .52, .51, .50, .50.

A nice cool down jog on the trails near the track, then home for 45 minutes on the TRX.

Brooks Defyance Miles: 8.25
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Fri, Feb 04, 2011 at 17:01:07 from 99.188.251.180

Nice track workout!

How are you liking the defyance?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.120.000.000.000.0011.12

Low heart rate run.  1 hour 59 minutes of low heart rate running.  10:54/mile.

Brooks Defyance Miles: 11.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Sat, Feb 05, 2011 at 18:34:34 from 24.10.171.14

Nice job. You sure are disciplined!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Yuk!  I have a cold (check out the NINE hours of sleep!)  On top of that, its grey and raining, even on the mountain where it should be snowing.  I went for a "recovery" skate ski in the rain anyway.  Felt great to be out of doors working out anyway.  When its grey like this and wet for months on end, I keep having to remind myself that I DO live in a place where I can actually get OUTDOORS 365 days a year and workout.  It is NEVER prohibitively cold or hot and there are trails, mountains and lakes everywhere.  I am LUCKY!  Still it is grey and depressing.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.003.500.000.008.70

A tempo run.  Actually partially sunny skies and about 50.  Shorts weather for sure!  

So, why is that a tempo run is so hard.  I have just run a half marathon at faster than this 7:50 pace, so why is it so hard to do it for 25 minutes in the middle of a training run?  Just askin'.  

The run kicked my butt, so I met my running group this evening and did a walk with the pregnant lady, then joined everyone for dinner afterwards.  I really didn't need two runs today anyway.  


Brooks Defyance Miles: 8.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Tue, Feb 08, 2011 at 17:34:27 from 174.23.192.205

shorts weather and sun? yay! nice job on the tempo run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Yoga this morning, then some extra strength training with TRX, then an OUTDOOR bike ride!  Almost got blown off of my bike by the wind, but it was sunny and delicious!  Easy ride, 16.97 miles.

Bike Shoes Miles: 16.97
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Tue, Feb 08, 2011 at 19:30:44 from 99.188.251.180

I am jealous of your outdoor bike ride!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.990.000.000.000.0012.99

Long, easy run.  Averaged 11 min miles.  Some road, some technical trail, some sunshine, some frozen ground.  That is a chunk out of my Wednesday morning.

Brooks Defyance Miles: 12.99
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Wed, Feb 09, 2011 at 14:04:21 from 70.96.78.149

I'll go run that extra .100 of a mile if you'll change your miles today to 13.

OCD-ly yours, JD.

Nice run.

From auntieem on Wed, Feb 09, 2011 at 17:21:26 from 98.247.176.184

Thanks, JD. I really try to let those things go now and then. When I trained by mileage, I was always very precise, full or half miles only. Now that I train by time, I don't see the mileage until it is downloaded, and by then its too late to run more!

From april27 on Wed, Feb 09, 2011 at 18:59:25 from 99.188.251.180

a little of this and a little of that!

From allie on Wed, Feb 09, 2011 at 22:54:27 from 174.23.192.205

great run! 12.99 is a lovely number. you sure covered a lot of (different types of) ground.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today.  Yoga class followed by a swim!  Haven't been in the pool for 10 days, slacking off here.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.620.000.000.500.005.12

An early morning run, just some easy miles with fartleks thrown in the middle to keep my speed muscles awake.  I have a 5K in Seattle tomorrow.

Brooks Defyance Miles: 5.12
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From april27 on Fri, Feb 11, 2011 at 23:58:06 from 99.188.251.180

good luck!

From JD on Sun, Feb 13, 2011 at 19:50:36 from 70.96.78.149

So how'd it go?

Race: Valentines Day Dash (3.1 Miles) 00:24:14, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.003.506.0012.50

5K race in Seattle this morning.  It was HOWLING wind in Bellingham all night, and was still howling when I left for Seattle at 6am.  By race time, though, it was calm at Greenlake Park, clear skies, and 51 degrees!  Oh my, all I brought was 39 degree clothes.  That was my first mistake.  I figured that I would just be really warm for about 20 minutes and then it would be over.  But really, I was WAY to warm and don't think I ran my best because of it.  Finish time was 23:21, not my best for sure.  But a really fun race nonetheless.  

As soon as the race was over, the wind began to howl in Seattle, and they had to quickly take down tents and displays as things were blown all around the park.  The rain started, and my friend Aeron and I did not even wait for awards, just hopped in the car and headed up to Steven's Pass, about 2 hours away for an afternoon of skate skiing.

We left without eating or getting any post race coffee, so we stopped in a small town about an hour away, Monroe, at a the first roadside espresso stand we saw.  It was called Cowgirls Espresso.  I pulled into the drive up lane, and was kinda surprised to see the barista dressed in her underwear.  Nice underwear, but still.  I asked her if she always made drinks in her underwear and she said she does; all the baristas there do.  I thought it was terribly funny, but my friend thought it was terrible.  The coffee was not very good either!  

Skate skiing was nice at Stevens.  I took a lesson for one hour and got a few pointers to work on.  The instructor called me "advanced", and I told him that I learned everything I know from u tube.  He was impressed ; )

After skating, the long drive back to Bellingham, arriving at 7pm, dropped Aeron off, then stopped by my house, collected my cats, and headed up to our Glacier cabin, 45 minutes away.  I got there just in time for dinner, which was great, because all I ate all day was apples, nut bars, and the terrible Cowgirl coffee.  The not so great part was that my husband had invited 10 people for dinner, and I showed up in my multi sport attire and very tired, so I am sure I was not such great company.

Fun day!  Another 5K soon to work on my 21:30 goal time.

Edit:  24:14 finish time official.





Blue Kinvaras Miles: 6.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

No running on a powder day!  10 inches of new snow and people on the mountain are so hungry for it its crazy!  Spent the whole morning backcountry hiking and skiing with my husband, my two "kids", and another couple and their son.  How awesome to have raised two children who can break a trail through deep powder for the aged parents!  Super fun day with the family, snagging fresh powder lines.

After lunch, I began to feel that my quads were starting to feel all of yesterday's efforts and the hiking in the morning.  But, I was in snow, so I switched out to skate skiing gear and practiced some of the techniques that I learned yesterday in my lesson for a couple of hours.  I really feel that I am getting a whole lot better at this skating thing.

I am considering getting a rifle and becoming a biathlete.  Doesn't that sound FUN?  You just ski 5K or so, shoot at targets, then ski another 5K, shoot some more, repeat until they tell you its over.  The really challenging part is dropping your heart rate quickly so you can shoot straight.  There is a summer training camp in the mountains here where you run and shoot.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.160.000.000.000.004.16

Easy run.

Yoga.

Swim.

 


Brooks Defyance Miles: 4.16
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From allie on Tue, Feb 15, 2011 at 19:21:31 from 174.23.192.205

great. active. day.

From april27 on Fri, Feb 18, 2011 at 16:37:45 from 99.188.251.180

Fun

Fun

and more fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.002.680.0010.18

Track workout.  4X5 minute 5K pace intervals.  I didn't have to do this on the track, but I thought it would be easier to get the right pace.  

 

PM - an easy five miles before class tonight, on trails in the dark!  

 

Brooks Defyance Miles: 10.18
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Carolyn in Colorado on Fri, Feb 18, 2011 at 14:58:02 from 71.229.134.155

I shudder to think how speedy you must have been on this workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Up in Whistler, BC today, skate skiing.  Two hours and thirty minutes of skating, to be more or less exact!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Longer skating workout today, with 90 minutes of tempo skating.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.720.000.000.009.0013.72

Back from my skiing trip to Whistler, BC!  No alpine skiing, just skate skiing, and some running.  We had perfect snow conditions, and the trails were perfectly groomed for skating.  I am so impressed with the whole area for nordic skiing!  There is a trail system right in Whistler Village, circling a lake and using woods and part of a golf course.  Must be at least 60k of trails.  Groomed for both classic and skate skiing.  I explored this area the first day, and skated for 2.5 hours.

The second day I traveled about 20 miles south of Whistler and went to the Calaghan Valley, where the 2010 Olympic nordic, biathlon and ski jumping events took place.  What an absolutely beautiful place!  So nice to see it available to the community here after the Olympics.  They've maintained the area as an incredible nordic ski area, with probably 100k of trails at all skill levels.  I skated a "workout" here, warming up for 40 minutes at a low heart rate, then tranisitioning into a 90 minute "tempo" skating session at tempo heart rate, and then finishing with a 50 minute cool down.  My body really felt tired, as if I'd just had an incredible workout, but without ANY muscle soreness or any of the after running feelings.  I felt that I didn't even need to stretch!  

Last day (today) was spent back at the town trails at Lost Lake, skating 2 hours and 15 minutes at easy heart rate, immediately followed by one hour of running.  The transition to running gear took me 15 minutes, very awkward.  The the muscle transition was easy, nothing like switching from bike to run.  Running was very slow, very icy roads, and no yak trax!

Glad to be home, but I will have to visit this winter playground again for more skating soon!  Have a great weekend everyone!

Brooks Defyance Miles: 4.72
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From allie on Sat, Feb 19, 2011 at 17:30:32 from 174.23.192.205

wow! what a cool trip. sounds like you had a ton of fun (and a ton of awesome workouts).

From Carolyn in Colorado on Sat, Feb 19, 2011 at 19:28:47 from 71.229.134.155

What a nice vacation.

From april27 on Sun, Feb 20, 2011 at 11:59:39 from 99.188.251.180

your cross training is so much more fun than mine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Off!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.260.000.000.000.0013.26

24 degrees, sunny, clear and DRY!  It doesn't get any better than this.  2.5 hours in and around beautiful Whatcom Falls.  SLOOWWW.

Off to the mountain now to enjoy an afternoon of euro style skiing (groomed runs) and some sunshine with the family.

Brooks Defyance Miles: 13.26
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From allie on Mon, Feb 21, 2011 at 18:55:01 from 174.23.192.205

always on the move doing fun things! hope you had a nice time skiing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.990.000.000.000.004.99

Yoga class and an easy run.  Strength workout tonight, if I get all my work done.

Brooks Defyance Miles: 4.99
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Mon, Feb 21, 2011 at 23:59:45 from 71.229.134.155

Sounds like a busy day.

From april27 on Tue, Feb 22, 2011 at 22:43:47 from 99.188.251.180

your rock that yoga!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.000.000.000.006.25

Early morning yoga, too early to run first, so I had to wait until about 4pm to go running.   Worked all day in my basement studio, with no windows, and I think this really made me tired.  I am not used to getting NO daylight for so long.  If I am to use the basement more, I really need to get a window put in there!

The run was a 50 minute workout with 3 miles at marathon pace in the middle.   

Blue Brooks Launch Miles: 6.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Burt on Wed, Feb 23, 2011 at 15:36:48 from 206.19.214.144

Nice. When is your next marathon?

From auntieem on Wed, Feb 23, 2011 at 17:07:17 from 98.247.176.184

Next marathon is Paris on April 10!

From Burt on Wed, Feb 23, 2011 at 18:58:12 from 206.19.214.144

Um, wow! You're so exotic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.730.000.000.000.0013.73

We were supposed to get snow during the night, but, as usual, we didn't.  I was looking forward to this morning's early long run in the snow.  I started at 6:30, finished at 9:00, and went straight to yoga.  I wasn't sure if this was a great idea, to go straight to yoga, but it worked out OK.  I had absolutely no power left in my legs and was unable to jump up into handstand, but other than that, it was sort of reviving to do yoga right after a long run.  The class is supposed to be 1.5 hours, but she kept us an extra 20 minutes!  

I am good and tired right now. 

Brooks Defyance Miles: 13.73
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.300.000.000.000.003.30

Day off.  Jogged with hubby.

Brooks Defyance Miles: 3.30
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Carolyn in Colorado on Fri, Feb 25, 2011 at 12:48:16 from 198.241.217.15

I think that's the first time I've ever heard you mention your hubby.

So was it a day of from work? Because if you went for a jog, that doesn't seem quite like a day off from running.

From allie on Fri, Feb 25, 2011 at 17:19:36 from 174.23.192.205

nothing better!

From auntieem on Fri, Feb 25, 2011 at 20:35:12 from 98.247.176.184

Yes, a day off of running for me! I meant to walk while he ran and tried out his new Garmin, but after he turned around, I "ran" back with him. Still counts as a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

two hours and 15 minutes on the skate skis.  I was supposed to do a race prep run today for my 5K tomorrow, but I screwed up and didn't sign up for my race tomorrow, so I don't get to run it.  I guess I thought there would be day of race registration.  I am disappointed, since I really have not met my 5K goal this winter, and I wanted one more chance to do it. 

Skiing was fun, though!  We have snow back locally, and its cold and sunny here - just perfect for me.   I did sort of an interval workout on the skis, and went until I could hardly walk.

 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From april27 on Fri, Feb 25, 2011 at 21:33:13 from 99.188.251.180

um...run your own 5k race...I won't tell anyone that you didn't have fans cheering for you!

From april27 on Fri, Feb 25, 2011 at 21:33:23 from 99.188.251.180

I'll cheer for you from afar!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.690.000.000.000.0011.69

2 hours.  Very cold with some snow flurries.  Northshore Drive, Whatcom Falls, through downtown to the waterfront, into Fairhaven to breakfast.  

Brooks Defyance Miles: 11.69
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Sat, Feb 26, 2011 at 16:47:45 from 71.229.134.155

Ending the run with breakfast is wonderful.

From JD on Mon, Feb 28, 2011 at 15:47:14 from 70.96.78.149

I agree, a great way to end a great run. Looking good for Paris!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Zero running miles.  It was a rare powder day at Mt. Baker today, snowing hard all day long, and exceptional dry, light powder.  Dry light powder may not seem like anything special to all you Utah folks, but for us it is truly unusual.  Enjoyed the day with my family, hiking and skiing backcountry lines all day!

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.640.000.000.000.004.64

Easy 40 minutes along the waterfront before yoga.  

Brooks Defyance Miles: 4.64
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From april27 on Mon, Feb 28, 2011 at 18:24:53 from 99.188.251.180

sounds perfect!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.002.300.000.007.50

Tempo run.  Icy trails!  We must have had some frozen rain in the night.

Brooks Defyance Miles: 7.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Carolyn in Colorado on Wed, Mar 02, 2011 at 11:17:57 from 71.229.134.155

Yikes! A tempo run on icy trails sounds dangerous. I suppose you would have told us if you had fallen, so I hope that you survived intact.

From april27 on Wed, Mar 02, 2011 at 18:43:20 from 99.188.251.180

Dangerous!

From Bonnie on Thu, Mar 03, 2011 at 21:23:43 from 150.135.115.77

Be careful!!! Glad you had a nice run, despite the obstacles(or icicles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting today; yoga only.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

still resting!  A strength workout only.  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.201.000.000.000.005.20

An easy run with some 1/2 marathon pace intervals.

Brooks Defyance Miles: 5.20
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Race: Honeywagon 1/2 marathon (13.1 Miles) 02:02:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.005.000.000.000.0016.00

Warm up ok.  Race pace OK for the first five miles, and I just couldn't hold it, knew I couldn't hold it, and ran the last 8 miles as the hardest miles I have ever run in my life.  Just slogging along trying to keep going.  I am strangely tired; I was completely out of fuel by mile 5.  Hmmm...

Blue Kinvaras Miles: 16.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Mon, Mar 07, 2011 at 19:54:22 from 209.183.51.133

That's the thing with races, no matter how much we train, it ultimately comes down to the day of the race. Sorry about your crash. Sticking with and completing a run like that can only make you stronger!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Easy easy skating skiing.  Beautiful day today; sunny and 34 degrees.  Sparkly snow.  Still tired.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Carolyn in Colorado on Mon, Mar 07, 2011 at 15:09:23 from 71.229.134.155

Fun.

From april27 on Mon, Mar 07, 2011 at 15:56:47 from 165.138.243.1

Love sparkly snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.220.000.000.000.005.22

Easy miles.

Blue Kinvaras Miles: 5.22
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.680.000.000.000.009.68

5.68 miles in the am, all easy.  4 miles pm, with 5X3 minute mp intervals.

 

Marathon Shoe Miles: 9.68
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.000.000.000.004.30

Easy run in Whatcom Falls.  HR 132.  Rain, wind and colder, just when I thought Spring might be here!

Added a plank workout late this morning.  My daughter is on a campaign to get our "bikini" bodies ready for Hawaii in 10 days.  Yikes!  I didn't realize it was so close.  Sadly, my daughter does not admit that my bikini body was a while ago (years?)

 

Marathon Shoe Miles: 4.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Carolyn in Colorado on Wed, Mar 09, 2011 at 19:03:28 from 198.241.174.15

I'm sure you still have a bikini body.

From allie on Thu, Mar 10, 2011 at 23:33:34 from 174.23.253.123

i agree with carolyn. yeah for plank! and hawaii...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.002.500.500.008.20

Track workout this morning.  It had to be early, at 5am, because I had yoga at 7 and had to get on the road after that to drive down to Olympia (2.5 hours) and bring some of my son's stuff back up here for Spring quarter.  He will be studying in Panama for 9 weeks and wanted to move his personal things out of his shared house.  We spent HOURS figuring out which back pack to take - the big one or the really tiny one.  Honestly, I don't know how he is going to sleep in a hammock for nine weeks and have only two pairs of underwear, but I am sure he will make it work.  He also has two knives, which just shows the relative importance of these items in his life.  Anyway, he agreed to the larger backpack, because he needed more books and stuff for his field work.  He's very excited about this trip, but I probably won't hear from him much - he is getting a SAT phone for emergencies, but doesn't expect any cell phone service or internet.

I did the assignment for track this morning, then felt frisky, so I added a couple of 400m at 1:40 each.  It was super windy out!  On one side of the track, I was being blown back so strongly that I felt stalled.  I really love fighting the wind this way - its like arm wrestling for control.  I like winning too.

 

Blue Kinvaras Miles: 8.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Carolyn in Colorado on Fri, Mar 11, 2011 at 12:13:22 from 198.241.174.15

I hope your son has a good time and a safe trip.

You really are a glutton for punishment on the track.

From april27 on Fri, Mar 11, 2011 at 22:39:57 from 99.188.251.180

Panama!What an adventure!

On a running note...how many shoes do you have!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

No running today!  A little skate ski instead.  Just an hour and a half, since I really didn't have so much time today,  but worth it all the same.  We have had some new snow and it was still snowing when I got up there at 3pm.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.5011.500.000.000.0021.00

Long run today with MP miles in the middle.  It winded and rained so hard all last night that I couldn't really sleep; the little sleep I had was so disturbed by the wind.  I really thought it would be all over by morning, but no such luck!  We started at 6, with driving rain and 24 mile an hour winds, with even stronger gusts.  So, the warm up bits along the waterfront were a bit rough, but, as usual, once you are out there and wet, you really don't notice it.

I am very happy with this run.  11.5 miles at average pace of 8:26 (mp is 8:20, so a bit off), and some 9:30 average stuff the last five miles.  Managed to consume a lot of fuel and drink a lot of water.  Felt like a strong long run. Next week's long run will be just as long, but fewer MP miles I think. 

I hope everyone is having a good weekend.  The world is so turbulent right now; I am truly wondering where this all leads.  So much chaos.

Brooks Defyance Miles: 21.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From JD on Sat, Mar 12, 2011 at 19:45:10 from 209.183.51.132

Wow! Great long run Auntieem! Those are crazy weather conditions to start a run with.

From allie on Mon, Mar 14, 2011 at 21:12:10 from 174.23.253.123

awesome job on the long run. very solid!

From Carolyn in Colorado on Wed, Mar 16, 2011 at 12:55:55 from 71.229.134.155

I am very impressed that you ran that far and that fast in those weather conditions. You are a rock star.

From PRE on Wed, Mar 16, 2011 at 22:03:41 from 99.50.214.225

Really, I have to agree with the above comments. Amazing run Saturday. Are you doing the Paris Marathon in April?

From april27 on Thu, Mar 17, 2011 at 12:40:04 from 165.138.243.1

Great run! yes these are turbulent times! not sure what is going on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Recovery day of skate skiing.  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.780.000.000.000.005.78

Easy miles.

Brooks Defyance Miles: 5.78
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.202.000.000.000.008.20

An easy am run and an afternoon run with mp intervals.

Blue Kinvaras Miles: 8.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, yoga and a TRX (strength) workout, plus a small swimming practice.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.003.000.000.007.20

Eary am tempo workout on the track, since it is once again pitch dark at 5am.  Tempo went better than I expected, since I have had a rather tired right hamstring this week.  I didn't think the proper speed would be happening this morning, but by some miracle, I felt great.  T pace was a bit too fast - 7:30 instead of 7:45 (well, a lot too fast, actually).  Kind of hard when its so dark out.  I also think that doing tempo runs on the track results in a gradual speed up.  

Walked for an hour in the pm with my husband, because he put his back out and I think he needs to keep moving when this happens.  We fed the ducks in Derby Pond; they are all paired up now.  I tried to throw duck food only to the females, since they really need it right now, but the boys were very greedy.

Blue Kinvaras Miles: 7.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.700.000.000.000.005.70

Easy miles along North Lake Whatcom Trail with my husband (he walked; I jogged).  A beautiful, sunny and clear morning here!

 I headed straight to the pool after for a swim practice.

I have not been able to keep up on posting, since I've been limited to the use of my Ipad most of this week.  It will be the same starting Wednesday, all the way through April 16!  I'm heading to Hawaii for 12 days, then straight on to Paris for the marathon.  I will be able to check my blog and receive comments, but can only post as a comment to my own blog. 

 

Blue Brooks Launch Miles: 5.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.627.000.000.000.0018.62

This "supermoon" has kept me up at night for three nights in a row, and I'm getting tired!  But, it was truly lovely at 6am, still pitch dark outside, with that beautiful moon hanging right over our head for the first hour.  When the sun came up on the other side, they seemed equally bright - just gorgeous.  

Three hours of running, but fewer miles than last week's run, because I only did an hour at MP instead of an hour and a half.  

We ran the first hour on the roads, to get in some pavement miles for our marathon, then went into Whatcom Falls Park for a bit.  No bathrooms open at this hour, so I ran for the bushes as soon as we entered the park.  I was quick, and caught up to my partner, glanced down at my legs and noticed dark streaks.  I figured that somehow I got mud all over me.  My partner looked closer with her headlamp and said it was blood, and sure enough it was!  We could see no reason for it, and I didn't hurt, so we kept running.  But I kept bleeding (a lot!), with long streaks running down and into my socks.  We stopped at a bathroom after 2 hours, and I tried to clean it up a bit, but it just started the blood flowing again.  When I was finally done running and in the bathtub, most of it washed away, but there are some nasty scratches from blackberry bushes around my knees.  I guess even when they are "dead", they still have stickierness to them.  Ugly legs for a few days I guess.  The hazards of dark running!  I am grateful that I didn't sit on any!

Blue Kinvaras Miles: 18.62
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Comments
From PRE on Sun, Mar 20, 2011 at 17:17:19 from 99.50.214.225

Thanks for clearing up the bloody matter. I was becoming concerned. Hope you are doing well. It sure looks like your training is going well. Hoping you do well in Paris!

From Carolyn in Colorado on Mon, Mar 21, 2011 at 20:17:14 from 71.229.134.155

I ran with a little bit of a bloody nose once, but nothing like that. You are really hard core.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run.  Yoga then swimming practice.

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.803.003.000.000.0010.80

Track workout!  wu, then 6X1mile repeats, alternating between 7:30 mile pace and marathon pace (8:30).  I have done this workout before, and I really love it!

Off to Hawaii in the morning, then on to Paris.  I may not be able to blog, except to record mileage until April 16.

Blue Kinvaras Miles: 10.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Smooth on Tue, Mar 22, 2011 at 18:59:45 from 67.2.105.240

WOW, Hawaii and Paris!!! So Jealous!!! :)

Have a great trip and vacation!!!

From Smooth on Tue, Mar 22, 2011 at 19:00:28 from 67.2.105.240

BTW, AWESOME mile repeats, EXCELLENT pace!!! You are FAST! :)

From april27 on Tue, Mar 22, 2011 at 19:18:33 from 99.188.251.180

Wow! that is so awesome! Have a great time in Paris! Race well!

From JD on Wed, Mar 23, 2011 at 00:06:20 from 32.176.226.151

Your training has been excellent! HAVE A GREAT TRIP!

From allie on Wed, Mar 23, 2011 at 01:10:27 from 174.23.241.50

hawaii then paris. that's the way to do it! have a great trip.

From Carolyn in Colorado on Wed, Mar 23, 2011 at 12:38:43 from 71.229.134.155

You are quite the world traveler. And a fast runner too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

First run in Hawaii!  The heat and humidity really zapped me.

Mean Green Shoe Miles: 5.60
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.800.004.200.000.008.00

Tempo run.  Getting used to the heat now.

Brooks Defyance Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.300.005.00

Easy run with strides.

Mean Green Shoe Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.205.000.000.000.0012.20

Longer run, with mp bits.

Mean Green Shoe Miles: 12.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.400.000.000.000.005.40

Srength workout and an easy run.

Brooks Defyance Miles: 5.40
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.703.003.000.000.008.70

Track workout, only on the road.  Mile repeats, alternating between mp and one mile per minute faster than mp.

Mean Green Shoe Miles: 8.70
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

Easy run.

Brooks Defyance Miles: 6.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.004.700.000.007.00

Tempo run.  

Mean Green Shoe Miles: 7.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.000.000.000.004.30

Easy.

Brooks Defyance Miles: 4.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.903.700.000.000.0010.60

Last longer run.  Some MP.

Mean Green Shoe Miles: 10.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.900.000.000.000.003.90

Easy

Mean Green Shoe Miles: 3.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Travel day.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.002.000.000.006.00

Back late last night from Kauaii for Spring Break, so this run did not happen until late in the day.  I haven't been able to blog any of my running in the two weeks I've been gone, but, trust me, I ran.  And tapered.  I am off in the morning to Paris!  Again, I'll be unable to blog while I'm restricted to my Ipad, but if you really have to know, you can find me on facebook (Kelly Krieger).  I will post a report there on the 10th.  Otherwise, I'll be back the 17th!

 Happy Springtime everyone!

 

Blue Kinvaras Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From april27 on Wed, Apr 06, 2011 at 20:47:44 from 99.188.251.180

Yeah! I thoughtyou were going straight there from hawaii! Happy travels! and what a great place for last minute training for Paris!

From JD on Wed, Apr 06, 2011 at 20:57:29 from 71.213.32.103

Glad you got a chance to check in - have a great time in Paris and a great marathon!!

From auntieem on Wed, Apr 06, 2011 at 20:59:20 from 67.182.149.104

I get 24 hours here at home in between. Just to repack. I think the weather in Paris is nice! Low 42 and high 70. Kauaii was a really great place to taper and spend the last few weeks. I hardly noticed that I was "resting" because I was having so much fun!

From PRE on Wed, Apr 06, 2011 at 21:56:32 from 99.50.214.225

Hi AuntieEm!

I think about you often. The Paris Marathon is right around the corner. Even though you cannot blog here for a while, come back and let us know how you did in Paris. I would love to hear about that race.

From Carolyn in Colorado on Thu, Apr 07, 2011 at 14:39:16 from 198.241.174.15

Safe travels and good luck in the race!

I can't find you on Facebook. There are too many Kelly Kriegers. What does your Facebook profile picture look like?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Travel

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.500.000.000.005.20

First Paris run!  Jogged to the beautiful Luxemborg Jardin.  3X4 minutes at MP.  Jogged back to apartment.

Blue Kinvaras Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

We were going to do a race prep run today, but decided to forgo it, as we spent quite a bit of time on our feet between going to the expo in one part of the city and practicing our metro trip for race morning, plus all the walking that accompanies that.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Race: Paris marathon (26.2 Miles) 04:05:23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0026.200.000.000.0026.20

  I have spent the last two weeks in Hawaii, tapering and enjoying the sunshine, then flew directly to Paris, stopping for an overnight at home to collect some fresh running clothes.  Needless to say when I arrived in Paris on April 8th, I had no idea what time zone I was in!  We arrived about 3 in the afternoon Paris time, checked into the apartment, and jogged over to Luxemborg Gardens for some marathon paced intervals.  Then dinner in our neighborhood and in bed by 11pm.  We spent the 9th visiting the expo, learning the metro, and rehearsing the metro ride over to the race start.  Since the race begins and ends near the Arc de Triumphe and Place de la Concorde, it was no hardship to go over there anyway; it gave us an opportunity to wander around the courtyards of the Louvre and visit Tuilleries Jardin.  We spent a bit of time walking, so we decided to forego the pre race run on this day.  Instead, we got some carry out food on our way back to the apartment, plus some groceries for the next few days, and tried to go to bed early.  

Race Morning!  Up early, bag packed, and off to the start.  The start is at 8:45, which is pretty strange, and it is clear and warm in the morning.  Already shorts and a light sweatshirt feels pretty comfortable.  Arlane (my running buddy on this trip) and I check bags and agree on a meet-up place for post race, then make our way to the start line, pausing for a few minutes to take a few pictures in front of the Arc de Triumphe.  There are no corrals or anything, but there is an 8:45 pace person, so I get in the pack near that marker.  In just a few minutes we are off and running, amazingly on pace.  I feel packed like a little sardine, and find that I am running a bit defensively, elbows out!  First few miles are a bit off pace, due to rounding the Place de la Concorde and slowing at the tight turns.  I am at 8:40ish for the first two miles. After that, I settle into exactly 8:25-8:30, which is what I am after.  It is surprisingly not that hard even in this crowd; self seeding has apparently worked out pretty well, and everyone around me is running about the same pace.  I try to run as straight as possible and not dodge and weave too much, always keeping the pacer in sight just ahead.  

The crowds on the sidewalks are enormous and VERY vocal!  Really wonderful.  For the first 10 miles, we are running South, down Champs Elleysee and towards a large forrest called Bois de Vincennes.  We pass Notre Dame, Paris Opera House and the Bastille along the way, but my focus is in a sphere about two feet around my body just because of the crowds.  There is a water and refreshment station every 5K, where the water is served in tiny plastic bottles.  My first reaction is that this is a horrible waste of plastic, and it is, but the bottle allows you to grab a bottle and sip it for a mile or so before discarding it.  There are also oranges and bananas AT EVERY AID STATION!  If there is anything in the world that makes me completely sick it is a banana.  I cannot stand the smell of them, so I spent a lot of time near the refreshment stations dodging plastic water bottles, caps, gu cylinders, and banana peels.  I was pretty sure that if I stepped on a banana peel, the race would be over.   I grabbed a water bottle at just about every station, drank it, and, as it got warmer, poured some over my head.  

At the halfway mark, I was at 1:51:something, exactly where I wanted to be!  Pace felt fine, and I was trying to eat a shot block every mile or two.  At about mile 15, I heard "merde!" off to my right, and a 200 pound man fell over right on me, absolutely smashing my right big toe!  It hurt so badly I wanted to cry, and my left arm came up, caught him mid fall and literally threw him off of me!  I didn't even look at where he went, but I imagine him sort of splatted all over the runners behind me.  My toe hurt like absolute hell for about a mile, and the whole thing was a bit scary.  The race at this point was still elbow to elbow, no different from the start really.

I hit my wall at about mile 19, and just felt no fuel left in my legs.  My pace from this point slowed a whole lot, and I finished in 4:05:23, a little bit off of my 3:45 goal.  But of course this is the best marathon I've ever run anyway.  No injuries, no ambulances, just the running!  Just to finish running with everything feeling good was such a hurdle for me.  I obviously need to get in more fuel during a race, but I'll figure that out for next time. 

I didn't even find Arlane at the end, and had no idea if she was ahead of me or behind me, so eventually I just got on the metro and headed home.  There were thousands of people crowding onto the trains, so many that they just opened the gates and let everyone just stream in.  I felt sorry for the few people on the train who hadn't run a marathon; we must have smelled pretty bad!

I didn't think I'd be saying this, but already I am looking forward to the next one!  I won't do a Fall marathon, thought, because I want to focus on biathlon, triathlon and duathlon over the summer, plus mountain biking.   I am looking forward to running speed workouts and doing some track events too.   I will plan another marathon for Spring 2012. 

Just wanted to add a couple of things.  It got very warm on marathon day!  70 plus by finishing time.  I don't think the heat was a factor for me; I wasn't too hot, but was rather surprised that it got so warm.  Also, I ran the marathon in the Saucony Kinvaras!  I have really loved that shoe, but never imagined that I'd run a marathon in such a light shoe.   I don't see any reason to ever have another shoe now.


 

 

Mean Green Shoe Miles: 26.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From nicole on Sun, Apr 17, 2011 at 18:32:46 from 76.115.203.214

WAY TO GO WAY TO GO WAY TO GO! Finishing a marathon in Paris sounds AMAZING and I am beyond jealous right now. What amazing sights were on the race route?

From auntieem on Sun, Apr 17, 2011 at 18:36:57 from 67.182.149.104

Umm, well lots of sights, but all I saw was banana peels. We did stay for 6 days after, though, and saw EVERYTHING!

From JD on Sun, Apr 17, 2011 at 19:06:41 from 71.213.32.52

Nice job Auntieem. Sounds like a great experience. What a crowd! To still be wall to wall people halfway through. I'm glad you got through one with no major issues. Hope your toe is okay!! Sounds like some fun training this summer.

From Bonnie on Sun, Apr 17, 2011 at 19:17:42 from 64.119.33.134

Great job, congratulations!! How fun ... except for the huge man fiasco, how weird is that. Is your toe ok?

Welcome home and congratulations!

From auntieem on Sun, Apr 17, 2011 at 21:09:06 from 67.182.149.104

Oh, yeah, toe is OK. Had to buy some Paris sandals to wear for a few days, and there will definitely be no nice pedicures this summer, as the toenail will certainly be gone soon, but nothing broken.

From Carolyn in Colorado on Sun, Apr 17, 2011 at 23:39:37 from 71.229.134.155

Congratulations on your marathon finish sans ambulances. But dang it about the big guy falling on you. I'm surprised he only squished your toe and not your whole tiny self.

It sounds like you had a great time in Paris. Welcome home.

From PRE on Mon, Apr 18, 2011 at 15:30:37 from 99.50.214.225

Hi AuntiEm,

Nice Race Report.

Glad you had a good time and made it back safely.

You were shooting for 3:45:00 and did it in 4:05...due to Mile 19 and beyond it sounded like. I don't think I need to tell you the later miles of the Marathon are TOUGH. Congratulations are in order...YOU FINISHED!

I have a marathon coming up in two weeks...and my goal is around what yours was: I will attempt breaking 3:40. My plan is to run 8:30s with six 8:00 miles. But admittedly, I tend to overshoot.

Again, glad you are back.

From april27 on Mon, Apr 18, 2011 at 23:09:36 from 99.188.251.180

Hey you put your timing as 2:05...I had to take a double take!

Great job on your race! I'm so jealous! do they have a 1/2 marathon option?

From auntieem on Tue, Apr 19, 2011 at 19:29:48 from 67.182.149.104

No, there is no 1/2 option for April in Paris. Barcelona marathon has a 1/2 though! I am thinking about that one for next March.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Just got home from Paris last night, but I was up early, so decided to go meet my bike club for a "rabbit" ride.  Haven't been on my bike in WAY too long, and haven't run or really done much except walk all over Paris for the last 6 days.  Plus a lot of sitting on airplanes.

Anyway, this bike club is determined to kick my butt.  I am the only woman who comes; I will really have to change that.  The goal in a rabbit ride is to try and catch up to the group ahead of you.  Then the last person in that group has to drop back to the group behind.  I started out in the middle group, and was doing pretty good for most of the ride.  I am a pretty strong hill climber, and can usually catch and ditch others on the hills, so that saved me.  I am not very good at the downhills because, duh, all these guys weigh a lot more than I do!  Also, jet lag maybe, but I was toast after 25 miles, and just tried to hang on and draft for the last 7!

I just posted my Paris Marathon report on April 10 blog, if you are interested!

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.750.004.00

Jet lag sucks!  I haven't slept for days.

But, life goes on.  Yoga this morning, and it felt so good to be back in class after my long absence.  Absolutely delicious.

Track workout this evening.  Warm up, with jogging, drills, etc., then 6X200 at .43, .48, .48, .50, .49, and .43.  Kind of all over the place on my pace tonight.  I guess it is because I am so tired.  Felt good to run a bit fast though.  Cool down on the track.  Short workout.


Mean Green Shoe Miles: 4.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Comments
From Carolyn in Colorado on Tue, Apr 19, 2011 at 11:02:09 from 71.229.134.155

Jet lag does suck. I hope you're able to get some sleep soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.001.004.50

Mean Green Shoe Miles: 3.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.120.000.000.005.009.12

First brick workout!  I was looking at my training calendar this morning, and realized that I am supposed to do a duathlon near Mt. Ranier Saturday the 30th!  YIKES!  I am not even sure if I registered in time.   Its a 5.2 mile run, a 28 mile bike ride, and then a 3.3 mile run.  Better get ready.

Bike ride this morning was 16.42 miles, average pace of 15.3.  Low heart rate of 137 average.  The effort felt easy, just as it was supposed to.

The run was also at a 137 heart rate.  Stopped only long enough to change shoes and shorts, longer than a racing transition, but enough to simulate going directly from biking to running.  I ran 4.12 miles.

I would like to another (longer) one of these on Sunday, but it is unfortunately an Holy Day for our family (last of lift assisted skiing on Mt. Baker).  Choices are hard.

 

 

Bike Shoes Miles: 16.42Mean Green Shoe Miles: 4.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Thu, Apr 21, 2011 at 00:38:41 from 174.23.251.140

welcome back! congrats on your awesome marathon in paris. the dualthon sounds like fun, and i have no doubt that you'll be ready!

have a nice holy day :)

From april27 on Thu, Apr 21, 2011 at 20:51:26 from 99.188.251.180

Where does one find duatholon races? I think I would like the running and biking part.

From auntieem on Thu, Apr 21, 2011 at 21:09:04 from 67.182.149.104

Duathlons are kind of hard to find! Its an evil way of forcing us all to learn to swim. BuDu racing has a bunch listed, but I don't know if that's just my area or not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.750.000.001.000.005.75

Early am track workout.  Its almost light enough at 5:30 to not run on the track!  Spring is coming I guess.  Warmed up, did drills, jogged, then 4X400 at 7:30 pace, with 1 minute rest intervals jogging.  Cool down around Western campus and on to yoga.

I picked 7:30 pace because this will be my goal pace for a 5K I'm running this weekend.  I am actually going to try something different on this race, since it is just a social race and sandwiched in between two bike rides anyway.  I am going to start at 7:40, go to 7:30 the second mile, and speed up more the last mile.  Usually on a 5K I go out on pace and try to stay there.  But 5K has not gone so well for me this past winter; it proved too difficult to train for a marathon and speed at the same time, I think.  Anyway, something different!

Blue Kinvaras Miles: 5.75
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Fri, Apr 22, 2011 at 17:29:13 from 70.96.78.149

Yeah. I guess it's Spring. Have fun with the bike/run/bike sandwich this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

swimming only.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Fun with the Fuzz 5K (3.1 Miles) 00:22:04, Place overall: 53, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.720.000.003.100.007.82

Decided to run a local 5K this morning.  Amazingly, I was able to keep splits fairly consistent and get a PR!  Splits were 6:59, 7:03, 7:18, and 6:34 (for .1).  Time was 22:04.

I hung around and ate pizza for awhile and then went on to the rest of my workout.  45 minutes on the bike at slightly above easy HR (average HR was 133).  40 minutes of running at easy HR (HR was 140), and then a final 45 minutes of biking at a slightly higher HR than the first bike ride (average was 139).


Mean Green Shoe Miles: 7.82
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Sat, Apr 23, 2011 at 18:39:15 from 174.23.251.140

5k PR! congrats!

From JD on Sat, Apr 23, 2011 at 19:03:48 from 97.117.112.203

AG win! PR!! Pizza! Cycling! More running! More cycling! Phew, I'm tired!

Great job today.

From april27 on Sat, Apr 23, 2011 at 19:22:32 from 99.188.251.180

Yeah!

From auntieem on Sun, Apr 24, 2011 at 22:07:27 from 67.182.149.104

Even better, my official time is 21:59! Always nice to break through to a new minute category. I don't know how to edit my race report or I would.

From allie on Sun, Apr 24, 2011 at 22:17:17 from 174.23.251.140

21:59...that is great! way to go, auntie.

From Bonnie on Sun, Apr 24, 2011 at 22:35:15 from 150.135.114.80

WHOOHOO!! Awesome!

From auntieem on Mon, Apr 25, 2011 at 15:43:03 from 67.182.149.104

Well, JD, I really was tired by 8pm that night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running!  Skiing in the sunshine to celebrate Easter and the final day of Mt. Baker with lift assisted skiing.  We have such an incredible amount of snow up there (and more on the way this week), that it seems unbelievable that they are closing!  I see lots of great back country coming up for Spring!

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.000.006.20

Really slow, easy run with my friend Aeron before yoga.  45 degrees, with a gentle rain, and large black slugs everywhere.  Ran to yoga and darn near fell asleep at the end, during relaxation.  

Happy Monday everyone!

 

Brooks Defyance Miles: 6.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Tue, Apr 26, 2011 at 17:26:46 from 70.96.78.149

Happy Monday to you as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

It is the kind of day that is hard indoors!  Nevertheless, I waited until this afternoon to do my bike ride.  Swam this morning, and I'm adding swimming to crosstraining miles now, since I'm officially training for a tri!  I seriously doubt my ability to swim at times; we will see if I can actually pull it off.  I don't mind if I come out of the water mid pack; I'll definitely be able to catch most people on the bike and the run.  My fear is coming out of the water dead last...

Bike ride was a sustained hill workout.  30 minutes wu, 30 minutes tempo effort on the hill, and 30 minutes cd.  Perfect day for it.  I believe Sunday's race has a large hill in it, which I will do twice, since I am doing the longer course.

Things are so busy in my house, with my smallest chick graduating and leaving the nest!  Prom, graduation, gowns, senior projects!  Best for me to stay busy and stay out of the way.  Trying to drop a few tidbits of guidance as I disappear into the background.....

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From april27 on Tue, Apr 26, 2011 at 23:13:27 from 99.188.251.180

don't worry she is listening!

As far as tri--what order do you do it in? is it swim, bike, run? bike, run, swim?

From auntieem on Wed, Apr 27, 2011 at 01:26:50 from 67.182.149.104

Tri is always swim, bike, run. Which will be strange, because I will come out of the water far from the front, and pass people on the bike and run. I will start as the underdog. But a very strong underdog!

From PRE on Wed, Apr 27, 2011 at 21:35:39 from 99.50.214.225

What tri are you training for? What are the swim, bike and run distances? I have entertained a tri. Really would have to research the swim portion. And the bike portion for that matter. I would probably have to learn how to swim (correctly). I would be doing it more for fun than anything else. I haven't gotten this running thing down yet!

I do not think you will disappear into the background.

From auntieem on Thu, Apr 28, 2011 at 13:14:02 from 67.182.149.104

My tri is on June 25, its a local one, the Lake Padden Tri. Relatively small event. I am in the competitive division, so the swim is 1/2 mile, the bike ride is 20 miles, and the run is 5.8 miles!

I did a swim clinic around Thanksgiving to get me started, but learning to swim is slow and difficult.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

I was planning on riding for 1.5 hours, then transitioning quickly to running shoes for a 45 minute jog.  Instead, I was forced to transition directly into a hot bathtub and give up the running.  After I left on my bike, it began to rain, then the temperature dropped by about 10 degrees and it rained harder.  I was wearing tiny little tri shorts, and thankfully a jacket on top, or I would have frozen to death, instead of just becoming hypothermic.  I do not own any of those little neoprene booties that cover the bike shoes, so I was thoroughly soaked, in shorts, in 37 degrees, with driving rain.  Never have I been so miserable and cold.  Thank goodness my wonderful daughter was home when I finished, so she could take off my shoes and helmet for me and make me hot tea.

It is not yet Spring in Bellingham!

Bike Shoes Miles: 22.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.670.002.250.000.005.92

Track workout and yoga.  Tempo run.  One of my goals for summer is to perform better on tempo runs.  I really suck at them.  I will have to slow down to actual tempo pace and run for longer at 7:50ish.

Mean Green Shoe Miles: 5.92
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

No running today; kind of a "rest" day for Sunday's race.  I swam, rather a lot.  I've started getting real swim workouts now, not just my lazy little drill practices.  So, they are harder, and I actually swim a fair amount.  So, I add the equivalent crosstraining miles for the time actually spent doing lap-like swimming.  I don't count laps that are drills.  Today's workout was challenging, and I really couldn't complete the required laps without stopping.  I am a bit discourage, because I am not used to not completing my workouts well!  I guess I have to look at it as if I am a beginning runner, and take walking breaks.  I WILL get this swimming thing.

Strength workout following swim, focus on arms, abs, and hips.  No leg strengthening stuff.

Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Comments
From Carolyn in Colorado on Sat, Apr 30, 2011 at 19:26:05 from 71.229.134.155

I'm sure you are a much better swimmer than I am. Keep up the good work.

From JD on Sat, Apr 30, 2011 at 20:43:12 from 97.117.114.236

Have a fun race tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.001.000.005.00

Just a race prep run, sort of a farlek experience, followed by a strength workout.  Ready, ready, ready for the duathlon!

Blue Kinvaras Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Race: Mt. Ranier Duathlon (37 Miles) 03:03:00, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.008.950.009.2019.15

Lucky me!  The nasty weather we've been having turned quite a bit better for today's race.  I had to drive down to Enumclaw on Saturday afternoon, and just packed all kinds of layers for running and biking, not really knowing what to expect.  I am warm running, and will run in shorts until it is below 32, but I get cold on the bike.  This morning was about 49 and the start and 52 and the finish, so I opted for bike/tri shorts under a pair of capri length running tights, thinking I could strip these off after the bike ride.  I was a little warm in the initial run (5.1 miles).  Average pace here was 7:33.  I felt I could have gone a bit faster, but was trying to hold something back for the bike ride.  I didn't transition particularly quickly to the bike, too much gear to put on.  It felt good to be riding, and the first few miles were easy and flattish.  Then the mountain!  2.5 miles of rather large mountain!  Fun, but slower.  Then the fast downhill to compete lap 1.  I have no particular advantage on long descents (body weight issues), so people were screaming past me.  Not very encouraging.  The second lap was a repeat of the first, but I felt that I was dropping even further behind, although my overall pace of 15.8 was pretty constant across the two laps.  The last four miles, all I could think about was getting back into my running shoes!  I wanted to run so much!  Finally, back at transition area and quickly this time, into running shoes. Forgot my nutrition at this point, since I was so excited to run!  This second run is only 3.78 miles (4k).  My pace started out way too fast (7:00), and I couldn't feel my feet for about two miles, but I finished it at an average pace of 8:09.  AND, the best part was, I passed nearly everyone who passed me on the bike!  Hooray!  For those of you runners who have never run after a bike ride, try it sometime; it is a humbling experience.  And awkward too!

Totally fun race, with bagels, peanut butter, nutella, oranges, lunch meats, drinks, the whole kitchen afterwards.  I really liked that part.  I was so busy stuffing my face that I almost missed my award!  1st in my division, but pretty good overall too I think.  Results are not up on line yet, but my total finishing time is 3:03:something, according to the timing clock, and I am happy with that!

 

 

Blue Kinvaras Miles: 8.95
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Sun, May 01, 2011 at 20:32:26 from 97.117.114.236

Congratulations! Sounds like you did really well. Fast pace on those runs. Three hours of race time is quite a workout!

From april27 on Sun, May 01, 2011 at 20:36:31 from 99.188.251.180

Wow what a great race!

From cdViking on Mon, May 02, 2011 at 01:41:42 from 76.121.186.160

Congrats! I did the short course version, and had an absolute blast. What a great race!

From auntieem on Mon, May 02, 2011 at 10:10:23 from 67.182.149.104

Hey Viking! Good to see another north westerner in here! Sounds like we do a lot of the same races! I will definitely do Mt. Rainier again.

From Carolyn in Colorado on Mon, May 02, 2011 at 18:47:03 from 71.229.134.155

Congratulations on the AG win. Very impressive.

From auntieem on Mon, May 02, 2011 at 19:59:41 from 67.182.149.104

Thanks for the congratulations everyone! I've been looking over the splits for each segment today, and I can really see where I need to work harder - the bike! So, bike workouts it is then. Sigh...already I miss the long runs.

From Burt on Sat, May 07, 2011 at 20:02:58 from 72.223.90.79

I know what you mean about running after being on a bike. Weird. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Whoa!  I slept so much last night that it counts as today's workout.  I was super tired after yesterday's race, had a nice dinner with my beautiful and conversationally gifted daughter, watched part of a movie and went to bed.  

I am taking the day off today, except for yoga, which felt great!

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments
From JD on Mon, May 02, 2011 at 19:14:41 from 70.96.78.149

I wonder how much sleep you have to get to justifiably log it as a mile equivalent run. Lol!

"conversationally gifted" could be a compliment?

From auntieem on Tue, May 03, 2011 at 10:58:13 from 67.182.149.104

Yes! Conversational gifted is a compliment! She has turned into a young woman with fascinating opinions, varied interests, and a wicked wit! I will proudly claim any responsibility I have had in her formative years. She is also gorgeous and tremendous athlete.

From april27 on Tue, May 03, 2011 at 13:26:08 from 165.138.243.1

Are you her number one fan? LOL she sounds amazing!

From auntieem on Tue, May 03, 2011 at 16:47:26 from 67.182.149.104

I am by no means her #1 fan, but I guess you could call me the president of her fan club.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.509.50

Easy "recovery" bike ride.  Rather long, but I wanted to get as much as possible in before the rain starts up again!  Then swimming.  

Wow!  All these "crosstraining" miles and no running at all today.  This triathlon stuff is weird.  Not judgin' it, just sayin', its DIFFERENT!  

I want a long run.

Bike Shoes Miles: 31.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From JD on Tue, May 03, 2011 at 19:39:29 from 97.117.121.198

You've got a really balanced approach to fitness,which keeps things from getting stale, and is probably much healthier physically and mentally. Plus, you're rockin' the multi sport events!

From auntieem on Tue, May 03, 2011 at 22:31:35 from 67.182.149.104

Yeah, right, tell that to my family! Plus, there is a part of me that screams inside every time someone calls me a "triathlete". I am screaming "I am really just a runner". Running is so easy :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.001.502.006.00

Strength and yoga workout at home this morning.  Used TRX a lot.  

Swim practice for 40 minutes.

Track this evening.  wu, 6X400 at 5K pace (1:24, 1:36, 1:38, 1:40, 1:41, 1:39), cd.

Too bad I didn't ride my bike to the track.

Tired.

 

Blue Kinvaras Miles: 4.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Carolyn in Colorado on Thu, May 05, 2011 at 13:12:21 from 198.241.174.15

I'm not surprised you're tired with all those different workouts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.520.000.000.000.005.52

An hour of super slow, low heart rate running.  

Brooks Defyance Miles: 5.52
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From PRE on Thu, May 05, 2011 at 21:08:16 from 99.50.214.225

Hey you got a run in! Great. Congratulations on your recent Tri results. I am with you AuntieEm...running is the best of the three events (swim, bike, run).

From april27 on Fri, May 06, 2011 at 18:02:27 from 99.188.251.180

love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.008.0013.60

Group bike ride, with a very intimidating group of riders!  This is just what I need to push myself a little and get faster on the bike.  40 something degrees and absolutely drenching rain - pretty nice for MAY!  I was soaked on my bike in about 5 seconds, but stayed warm enough in my full winter biking gear, except for my feet, which, despite neoprene coverings, were totally numb.  32 miles at an average pace of 16.9/mile! 

Transitioned quickly to the running shoes.  Well, as quickly as I could with frozen fingers.  My cold hands made it impossible to get the wet bike shorts off (I had running capris under), so I just ran in them.  I did get my shoes changed, thank goodness!  I got 5.6 miles of running at an average pace of 8:44/mile.  Loaded up my car with wet gear and went home to a hot bath!

I hope somewhere, some of you are having an actual Spring.

Bike Shoes Miles: 32.80Brooks Defyance Miles: 5.60
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From JD on Sat, May 07, 2011 at 21:36:39 from 97.117.121.198

Great workout! Way to tough it out in all kinds of weather. Good speed both on the bike and running.

We've had some nice Spring weather the last several days, but only because I've been unable to run. There's rain and a big temperature drop forecast for the next few starting tomorrow. Coincidentally I'm planning to start running again tomorrow.

See how that works.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.200.004.600.000.0016.80

Epic mountain run with 25 other Bellingham moms to celebrate mother's day!  3 + muddy hours on Galbraith Mountain.  Lots of good conversation and excitement.  And for once, a clear and partially sunny day.  The perfect beginning to Mother's Day!  

Happy Mother's Day all of you moms!

Brooks Defyance Miles: 16.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Carolyn in Colorado on Sun, May 08, 2011 at 20:42:51 from 71.229.134.155

Happy Mothers' Day!

From april27 on Sun, May 08, 2011 at 21:28:55 from 99.188.251.180

Wow that sounds awesome! I wish I could have raced today!

From PRE on Mon, May 09, 2011 at 10:48:53 from 99.50.214.225

Happy Mother's Day (little late). You can do some serious miles. But I'd be willing to bet your interpretation of "the perfect beginning to Mother's Day" differs from the majority of Moms!

From auntieem on Mon, May 09, 2011 at 12:18:22 from 67.182.149.104

Wish you were here too April!

Pre: The coffee and special breakfast treats were nice too! My family knows how I love bacon.

From JD on Mon, May 09, 2011 at 12:47:34 from 70.96.78.149

Perfect way to celebrate Mother's Day. Sounds awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Yoga and a longish bike ride.  I am tired, tired, tired.

Bike Shoes Miles: 28.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From april27 on Tue, May 10, 2011 at 12:01:01 from 165.138.243.1

fun times!

From Carolyn in Colorado on Thu, May 12, 2011 at 15:02:33 from 198.241.174.15

I assume you've been getting some much needed rest.

From Bonnie on Mon, May 16, 2011 at 11:05:59 from 64.119.33.134

where are you???

From PRE on Mon, May 16, 2011 at 21:59:07 from 99.50.214.225

Auntie Em,

Hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Skate ski practice on the mountain!  Beautiful sunny day; first sunshine in weeks.  Practicing for the big ski to sea relay race end of May.  I have a fever and feel kind of crappy, little energy, but cannot be on the snow and skis and not smile!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sorry, haven't been checking in very much.  Kinda depressed.  Was diagnosed with mono on Friday, and have been feeling sick, unhappy, and all that since.  

I was not cut out for this couch lifestyle I am now leading.

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Carolyn in Colorado on Mon, May 16, 2011 at 22:21:41 from 71.229.134.155

I'm sorry to hear that you're sick. Get some rest and I hope you feel better soon.

From JD on Mon, May 16, 2011 at 22:22:01 from 71.37.100.47

Crud. Sorry about the mono. Hopefully it's something you can remedy soon. Meanwhile, enjoy the couch (and the bike :-} )

From Bonnie on Mon, May 16, 2011 at 23:44:35 from 64.119.33.134

Yikes, I am so sorry auntie, I had mono at 40, it was not pleasant ...

be careful, rest, you have to.

From auntieem on Tue, May 17, 2011 at 10:11:39 from 67.182.149.104

Well, I will enjoy touching and looking at the bike anyway. Absolutely no riding the bike right away. The bike is so beautiful!

From april27 on Tue, May 17, 2011 at 12:10:28 from 165.138.243.1

yuck mono!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

a walk AND a yoga class! And a vitamin B12 shot. Still no nap, which seems like a good thing.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Burt on Wed, May 18, 2011 at 16:06:18 from 206.19.214.144

Isn't mono the kissing disease?

From Carolyn in Colorado on Wed, May 18, 2011 at 16:32:10 from 198.241.217.15

Auntie, I think you should go give Burt a kiss so that he can get the answer to his question.

I like naps, but they can mess up my sleep schedule. Is that why no nap is a good thing?

From Burt on Wed, May 18, 2011 at 16:43:54 from 206.19.214.144

I like that idea. Pucker up. (o)

From auntieem on Wed, May 18, 2011 at 16:54:39 from 67.182.149.104

Yes! It's the kissing disease! Whoo hoo!

No naps is a good thing because it is the first day since my illness that I haven't wanted a nap, especially after such a major amount of exercise. Maybe I am getting better. Or maybe it was just the shot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Yoga class this morning, Early yoga class, which meant that I woke up early.  Surely a sign I am getting better.  No walk, but I'm going to ride my bike over to my Drs. office later (3 easy miles).  And, I did a mini strength workout just to see how bad things have gotten.  

Pretty bad!  

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Fri, May 20, 2011 at 11:57:33 from 70.96.78.149

Even with mono you'll still do more than the average American. Glad things are going well.

From nicole on Fri, May 20, 2011 at 13:11:29 from 128.208.244.70

Mono??!!! Suck! So sorry to hear that, I thought only teenagers got mono! :-) Get well soon.

From Carolyn in Colorado on Sat, May 21, 2011 at 15:02:41 from 71.229.134.155

You do seem to be getting better. Just don't overdo it.

From april27 on Sat, May 21, 2011 at 22:08:25 from 99.188.251.180

you are great!

From april27 on Mon, May 23, 2011 at 14:59:11 from 165.138.243.1

Hope you are feeling okay!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

walked, with some jogging intervals.

Night Sleep Time: 10.00Nap Time: 1.00Total Sleep Time: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

A walk in the morning.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ran for 15 minutes, then walked 5, ran 5, walked 5, ran 5, then went to yoga.  I didn't have to rest at all during yoga, which is progress.

Running felt good. This mini run did a lot to salvage my mojo.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Mon, May 23, 2011 at 16:57:36 from 70.96.78.149

It's amazing how just a little will change everything. Hope things keep moving in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Roller skate skiing out the Northshore Road for one hour.  I am still a bit on the fence about whether or not I can compete in this weekend's Ski to Sea Relay race.  Funny, but on our team of eight people, two are sick, and one is trapped due to Iclandic ash.  Poor team captain, he has back up plans for everything, and he won't know until the last minute.

I had my blood drawn this morning, so having "clean" blood will be one deciding factor for me.  I should know by Thursday whether or not I'll be skiing in the race.  

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From JD on Tue, May 24, 2011 at 20:53:42 from 71.37.100.47

"...one is trapped due to Icelandic ash". I wonder how many times one gets to write that sentence in a lifetime.

Good luck with the blood!

From Carolyn in Colorado on Wed, May 25, 2011 at 11:37:31 from 76.25.72.82

You sure seem to be recovering quickly.

From april27 on Wed, May 25, 2011 at 16:09:36 from 165.138.243.1

lol clean blood. I'm reading too many vamp books. hahaha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

A little yoga, and just resting up today.  

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Yoga this morning, minimal amount of work accomplished, then off to the mountain to practice skate ski for Sunday's relay.  We still have 30 feet of snow on the mountain, and it was snowing today!  I don't believe that it will ever be summer this year.

This is about a 10K course, very very challenging.  I have raced this leg before, so I know that is challenging.  Tons of big hills.  I figured that, even though I have lost much fitness in the past few weeks, and also many muscles, I could gut this one out on determination and technical skill.  

My lungs just could not handle the effort, and I didn't ski today at race effort.  Lungs were hurting, and the hour I spent skiing ended with a huge coughing fit, that lasted until I got into the sauna.  I am canceling my participation in Ski to Sea this year, just doesn't seem like a good idea.

A sad day, but I'd rather give this one up and be able to do some other things that I'd like to do in the next few months.  That's how it works, right?  I trade this one for other things?  I hope so.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Thu, May 26, 2011 at 22:57:11 from 76.25.72.82

I think canceling your participation in the race is a good decision. You need to let your body recover.

And I'm wondering if summer will ever come to. Actually, I think we'll continue cold and rainy and then all of the sudden it will be hot, with nothing in between.

From allie on Thu, May 26, 2011 at 23:42:57 from 174.23.197.101

sorry you had to make that decision, but it sounds like it was a good one. there will be other things to enjoy this summer. feel better soon.

From JD on Fri, May 27, 2011 at 18:09:27 from 70.96.78.149

Good move. Many enjoyable miles down the road for you.

From april27 on Tue, May 31, 2011 at 19:07:24 from 99.188.251.180

Good move. Yes make way for other things. We have summer finally yesterday. and now it is cloudy and hot which just makes me mad. LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Bike ride.  Warm and wet.  Very slow, but the body felt OK.

Bike Shoes Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.750.004.25

Track workout - well, a mini one anyway.  Warm up on the track, including .5 miles in barefeet.  I did some intervals at 5K pace, which felt much harder than 5K pace, but didn't cause any excessive coughing or difficult breathing or pain in the lungs.   So, all is good, just some fitness is missing here!  Ready to get it back.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From JD on Fri, Jun 03, 2011 at 16:09:04 from 70.96.78.149

Good to see you're feeling better. Your fitness will bounce right back.

From Carolyn in Colorado on Fri, Jun 03, 2011 at 16:48:47 from 198.241.174.15

I agree with JD. Your fitness will be back in no time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.004.008.20

Ran this morning, and rode the new bike this afternoon!  That was fun; the new bike goes faster just by being its fast self; I don't really do anything different, and it goes about 2 miles an hour faster than my other bike (that's a lot on a bike)!  And, that was me still all weak and puny from being sick, so wow, just wait until I am my old self again and strong and really TRYING to ride fast!!!!

It is, however, a whole lot different than my regular road bike, and I think it is best for me to get used to it in small bits.  It feels so different in terms of body position, and it is also a bit friskier to control.   Baby steps.  

We have actual full on sunshine here today, and 70 degrees.  I have been pinching myself all day; still think I might just be dreaming.

Bike Shoes Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Carolyn in Colorado on Fri, Jun 03, 2011 at 20:57:14 from 76.25.72.82

A good bike makes a lot of difference. I don't have a good bike.

From auntieem on Fri, Jun 03, 2011 at 22:10:01 from 67.182.149.104

Well, I do have a very good road bike, but there is NOTHING like the aerodynamicness of an actual time trial bike! I hope this is not dangerous

From JD on Sat, Jun 04, 2011 at 18:28:07 from 71.37.100.47

What kind of fuel does that bike use? Lol!

Glad to hear of the clean blood!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

A second sunny day in a row!  Started the morning with a ride over to the start of the Girls on the Run 5K Fun Run.  I am not coaching this Spring, so I was a running buddy for one of the girls I coached last Spring.  So much fun to run with her and see how much stronger she has become.  Last year, she walked at least half of the 5K; this year she ran the entire thing, and surprised herself by passing some girls she thought were way ahead of her.  

After that, I did my own little run, and bicycled home.  Busy day, trying to get a lot of gardening done and dealing with the mess the house painters have left around the yard.  They haven't started painting yet, they are just cleaning the cedar shake sides of the house.  I can't remember what that is called, and I keep calling it "waterboarding".  I know that is not right, but the only other word I can think of is sandblasting, and that is not quite right either.  Waterboarding does describe what they are doing.

Blue Kinvaras Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0020.0020.00

Two bike rides today.  First bike ride at 8:30 with my bike group.  Wasn't sure my fitness level was up to this ride today, so I dropped back down to a slightly slower group than I usually ride with.  We averaged 16.8 mph for the 32.3 miles.  I felt stronger than I thought I would, particularly since it is a quite hilly route, with some major climbs near the end.

I then met some girlfriends at 11:30 for a more casual ride.  We rode 28.9 miles on flatter terrain, at a slower pace, probably 14.5 mph.  I was good and tired by the end, and had a flat tire 5 miles from the end of our ride!  Between the four of us we had all the proper equipment to change it out, and it only took us 30 minutes!  Clearly, we could all use some practice with bike maintenance.  I was lucky to be with friends who could help.  

It is 76 degrees now!  And we actually have a few more days of "summer" weather ahead, according to the weather forecast. 

 


Bike Shoes Miles: 61.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Mon, Jun 06, 2011 at 15:18:13 from 161.38.218.168

great rides today! i just discovered that biking is hard -- and i am going to be doing it for quite some time. any tips on how to avoid butt soreness?

From allie on Mon, Jun 06, 2011 at 15:20:16 from 161.38.218.168

great rides today! i just discovered that biking is hard -- and i am going to be doing it for quite some time. any tips on avoiding butt soreness?

From Carolyn in Colorado on Mon, Jun 06, 2011 at 15:23:28 from 198.241.174.15

You are one amazing bicyclist. A flat tire would really be a drag.

From auntieem on Tue, Jun 07, 2011 at 09:12:45 from 67.182.149.104

Allie! I was going to suggest biking to you. Sore butt: work your mileage up slowly, and buy some good cycle shorts. It will hurt at first! Also some body glide or other anti chafing product will help. It will get better.I began riding six years ago when I had a stress fracture in my heel, and it has been a great recovery activity for me. I can't really believe that it has now turned competitive.

From auntieem on Tue, Jun 07, 2011 at 09:13:26 from 67.182.149.104

Carolyn: flat tire was actually kind of a nice break! I was tired....

From allie on Tue, Jun 07, 2011 at 11:05:21 from 24.10.191.18

thanks for the tips! i definitely need to get some good cycle shorts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Just yoga; giving my legs a rest after all the biking!  Just in case they needed it.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.250.000.000.000.003.25

Slow and steady, just moving for 35 minutes.  No coughing, though, so that's progress.  Second day of antibiotics, so I should feel better soon.  Its just going to take a while to rebuild distance and speed.  Right?

Brooks Defyance Miles: 3.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Tue, Jun 07, 2011 at 10:56:48 from 76.25.72.82

I hope the antibiotics finally kick this thing.

Rebuilding speed and distance will come back quicker than you think because you're so strong.

From april27 on Wed, Jun 08, 2011 at 16:16:16 from 165.138.243.1

you are a butt kicker! You will be fine once well rested!

Great job on that tire fix!

From auntieem on Thu, Jun 09, 2011 at 01:03:29 from 67.182.149.104

How do you know that I am a butt kicker, April? The only butt that I am kicking is my own!

From april27 on Thu, Jun 09, 2011 at 09:27:43 from 165.138.243.1

Cuz I"m a follower of your blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.001.250.004.25

Track workout.  Stronger than last week; i was able to do 5 400s at 5K pace, plus wu with 1.25 miles barefoot on the track.  Not great, but definitely better than last week.

Blue Kinvaras Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Thu, Jun 09, 2011 at 22:08:08 from 24.10.191.18

progress...

keep it up :)

From april27 on Fri, Jun 10, 2011 at 09:56:56 from 165.138.243.1

OOh you gonna get some vibrams? or are you barefoot barefoot?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.000.000.003.40

yoga and a short run.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.230.000.000.000.006.23

Just a run.  

Marathon Shoe Miles: 6.23
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Fri, Jun 10, 2011 at 15:29:58 from 70.96.78.149

Just keep it up.

:-)

From PRE on Sat, Jun 11, 2011 at 14:41:28 from 99.50.214.225

Just a run? Just a run? Day 4 of antibiotics for me. I start running seriously next week! A nice six week taper! Back to business soon. Hope you are doing well.

From Carolyn in Colorado on Sat, Jun 11, 2011 at 15:12:34 from 76.25.72.82

No shame in that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.650.000.000.000.007.65

Time for a mountain trail run!  Haven't done this for too long, and it was lovely to spend some time just wandering around up there.  This particular loop has a very brief beginning on flat trail, then a two mile climb, which gets quite steep near the top.  I can only manage to run up a little more than half of this right now, then it was walk/run, walk/run.  Still, my fitness seems pretty good, considering.  I will work up to it.

 

Brooks Defyance Miles: 7.65
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Mon, Jun 13, 2011 at 16:33:30 from 198.241.174.15

I'm sure I couldn't run a two mile climb like that either. But if you keep at it and get to where you can do it, your fitness and strength will be even more awesome than they are right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Group bike ride!  I rode the new bike, which was scary, since I've never ridden the TT bike so far and amongst other people.  It worked out well, though, as I am now totally comfortable with the TT on all terrain and for a longer distance!  Whoo Hoo!

Bike Shoes Miles: 34.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.630.000.000.000.004.63

Running only.  Not any time for anything else.  It is graduation day, and my parents are here for Mimi's graduation, and it is VERY busy.

Brooks Defyance Miles: 4.63
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Swimming in the morning and bike riding in the afternoon.  A long slow ride with massive headwinds; I was good and tired.

Bike Shoes Miles: 32.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments
From april27 on Wed, Jun 15, 2011 at 20:48:04 from 99.188.251.180

Good and tired is nice

From allie on Wed, Jun 15, 2011 at 21:31:46 from 24.10.191.18

that sounds good and tiring. nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.001.000.500.004.70

Definitely not a great track workout.  Recovering the speed stuff is definitely the hardest part of recovery.  I think I will take a break from track, where I feel some anxiety at not hitting my paces, and just to fartlek speedwork for a few weeks, not worrying about pace.  I don't like feeling stressed, but I want my speed back!

Blue Kinvaras Miles: 4.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Beautiful run this morning!  Recovery run from last night's miserable track workout.  I pedaled over to Galbraith Mountain, ran for 1.5 hours, up the mountain, then a few laps around several loopy trails, then back down to my bike.  MMMM, shot blocks for breakfast!  I feel totally revived.  Guessing at mileage here, since it was a no watch, no pace run.  Slow though, because steep and technical.

 

Marathon Shoe Miles: 7.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From JD on Thu, Jun 16, 2011 at 17:42:27 from 70.96.78.149

I'm a little jealous.

From Carolyn in Colorado on Fri, Jun 17, 2011 at 12:07:10 from 76.25.72.82

With all the work you do, your speed will be back in no time. Don't stress the track work. It sounds like you had a lovely run.

From april27 on Sat, Jun 18, 2011 at 23:46:06 from 99.188.251.180

Seriously how does your butt not hurt from the bike rides? I have a cushion on my bike but the butt still hurts with anything over 10 miles! Good run!

From allie on Mon, Jun 20, 2011 at 22:25:27 from 24.10.191.18

great workout. great breakfast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.000.004.70

Awoke early this morning by a phone call from my mother, telling me that my father was taken to Boise (three hours away from their home) by helicopter to the pulmonary ICU at St. Alphonsus hospital.  I ran to clear my head and make a plan, then came home, packed, and drove to Boise.

Blue Kinvaras Miles: 4.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.700.000.000.000.006.70

Spent Friday evening visiting Dad in the ICU; very disturbing to see all this "life Support" equipment.  I do not believe it is supporting his life at all; just supporting the medical machine.  

Acceptable run on the paved river trail in Boise.  100 miles of paved trail on both sides of the Boise River.  I guess its nice, but I miss my trails.  At least it is warm and dry here.  Very grateful to have running in my life.

New Kinvara Miles: 6.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.860.000.000.000.0013.86

"long" run.  1.5 hours on the river trail, including a loopy course through a bird sanctuary, which was quite beautiful and peaceful, but also paved.  I did a little over 10 miles, slow and easy.  Later, I went to a hilly trail place on the edge of town and ran a few with my hubby.  It was hot later in the day, so he did not want to go far.

 

New Kinvara Miles: 13.86
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.000.000.000.008.10

My other brother and sister arrived in Boise today.  We have taken Dad off of "life support" (hooray!), and he immediately sat up and started living again.  

miles this morning on the river trail and bird sanctuary again.  So flat, so paved.  Sigh.

New Kinvara Miles: 8.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.003.920.000.003.92

A t paced run with my brother Doug.  96 degrees!  I am just soaking up the heat, and loving every minute of the dry warmth.

Dad is lobbying to go home, and I am in agreement!  Even with the obstacles to getting him there, he cannot let himself die in the hospital, and I totally get that.  Maybe tomorrow, but it will have to be by ambulance.  Whole family is gathered, for the first time in a long time, and its quite the reunion.  

New Kinvara Miles: 3.92
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.800.000.000.000.005.80

Quick run this morning, from my hotel to the hospital, where arrangements are being made to get an ambulance to La Grande, three hours away.  I leave first, to arrive at Dad's house in advance of the rest of the caravan, to meet the hospice workers and get the equipment set up for Dad's arrival.  

Dad is very focused on getting home, but says he might not make it home.  I know he will, and he does.

 

New Kinvara Miles: 5.80
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.000.000.006.80

Not "easy" miles at all!  Mountain run, thankfully on trails, very steep and technical.  My cup of tea exactly.  Not getting enough sleep the last week or so.  

We were up at 3 when Dad woke and needed something.  Trying to let Mom get her rest and not be disturbed.  Everyone is here, so I'll go home tomorrow and come back later when more hands are needed.  It appears that he will live day by day anyway, and is going out into his garden, etc.  

New Kinvara Miles: 6.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

A swim this morning in the public pool here!  Beautiful pool, and not crowded at all in the early morning hours.  At home, I am so intimidated by the early swims, all "masters" and stuff.  Here it is very mellow and I have a lane all to myself.

Later, flying home to Bellingham.  My hubby drove home in the car several days ago.  It will be good to be home.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Making up some of the lost sleep!  To make things even harder, Boise was absolutely flooded with young soccer players while we were there, making hotel rooms very scarce, so we had to scramble around every night for somewhere to stay, and moved every day.  It was a little stressful, and even the sleep I got was not good sleep.  My own bed was lovely!

I worked at the Padden Triathlon this morning, assisting bikers getting ready for their races.  Kind of sad, since this was supposed to be my first tri.  I am not doing so well on racing plans this summer, between my illness and my Dad's illness!  

Taking the day off anything active; I am just too tired.


Night Sleep Time: 9.00Nap Time: 2.00Total Sleep Time: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.000.007.0017.20

Rode for an hour and forty five minutes, and covered 32.8 miles at average pace of 18.6 mph!  This is FAST for me.  Especially fast considering that I rode alone, with no pacing/drafting assist for all but five miles.  And during that five miles, I was pulling others up the hills for most of it.  Pace felt comfortable.  Did I mention the course is quite hilly?  

Running today was 1.5 hours and "easy" pace.  Got together with a friend and enjoyed the sunshine and warmish temps.  Kept it flat.

Bike Shoes Miles: 32.80New Kinvara Miles: 10.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Carolyn in Colorado on Mon, Jun 27, 2011 at 10:49:11 from 76.25.72.82

Biking and running. Very good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.005.000.000.0011.90

Early morning mountain run for my birthday with my son!  We ran until he was hungry on Galbraith Mountain, my favorite.  These say easy miles, but really a hill workout; I love that.  Followed up with yoga and a second coffee.

Evening run with a large group of my training friends.  Supposed to be five easy, but a couple of us wanted to run a tempo run, so we did!  

 Home now, and waiting for my birthday dinner - it smells so good!  A great birthday.  I feel 12.


Brooks Defyance Miles: 6.90New Kinvara Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From JD on Tue, Jun 28, 2011 at 13:52:49 from 70.96.78.149

Sounds like a great day! Happy birthday!

From Carolyn in Colorado on Tue, Jun 28, 2011 at 15:18:24 from 198.241.174.15

Happy Birthday! You have all the energy of a kid.

From april27 on Wed, Jun 29, 2011 at 00:45:38 from 99.188.251.180

Yeah! Happy Birthday!

From Bonnie on Fri, Jul 01, 2011 at 19:35:40 from 70.59.246.46

Happy belated birthday Auntie! As I recall, you aren't due for an age group change yet are you?

I hope you had a good one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.970.000.000.000.004.97

Hattoris Miles: 4.97
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Carolyn in Colorado on Wed, Jun 29, 2011 at 16:01:05 from 198.241.174.15

I would have been tempted to go .03 more.

From JD on Wed, Jun 29, 2011 at 17:28:53 from 70.96.78.149

Me too! Congrats on NOT being OCD.

From allie on Wed, Jun 29, 2011 at 23:37:15 from 24.10.191.18

4.97 is actually my favorite distance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Bike Shoes Miles: 42.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.002.000.000.006.50

Brooks Defyance Miles: 6.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Bike Shoes Miles: 27.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.930.000.000.000.008.93

So good to be back home!  Long, slow run this morning.  It has been awhile since I did one of these low heart rate runs, and it was very challenging.  I chose the wrong terrain, for sure, with many hills and rough trails, which make the heart rate go up, and I barely managed to keep it in low range, even though my average pace was over 12 minutes!!!

I discovered an outdoor sculpture park a couple of miles from my house, that I have never seen before, tucked back in the woods on a trail that I have never been on.  About thirty different sculptures, spread out over about an acre of gravel trails, go figure.  A nice diversion, but after that I went downhill for EVER!  I don't know how I gained this much elevation, but the downhill was very very long.  

 

Marathon Shoe Miles: 8.93
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Sat, Jul 02, 2011 at 14:54:22 from 76.25.72.82

Those hills will get you every time. Hills are hard no matter the pace.

From allie on Tue, Jul 05, 2011 at 19:09:55 from 24.10.191.18

nice run. the mysterious outdoor sculpture park sounds cool. i wish i could run into more of those during my runs...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.070.000.000.000.007.07

Galbraith Mountain trail run.  I made the climb longer than usual to explore some trails higher up.  The trails I ran are up on a part of the mountain where there is an old homestead still standing, and the trails are called "homestead", "papa bear", "mama bear" and "baby bear".  Recent logging has been rather messy, and only "papa bear" was runnable.  

On my way back down the ridge (about a mile from the end), I twisted my ankle, rather badly.  I jogged down to my bike and biked home.  Very surprised to find that later that day and all day Monday I had to use a crutch to get around.  Some swelling, lots of pain.

Brooks Defyance Miles: 7.07
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Wed, Jul 06, 2011 at 22:13:11 from 71.37.100.47

How did I miss this! I'm glad you're okay - according to your later posts. Whew!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest and moping around day.  Its sunny at least.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

Got some work done on the ankle this morning; I could walk when he was done!  Still painful, and no running possible today, but no crutch either.  My healing genius suggested an easy spin on the bike, provided it was comfortable.  It was, so 33 miles in the sunshine at a nice easy pace, no charging the hills or anything.  No pain at all until I got off of the bike.  Hoping for fast healing.

Bike Shoes Miles: 33.68
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

The ankle is better, but still no real running.  Pool workout this morning, ran 20 minutes wu, then 3X5 minute tempo paced intervals and 1X10 tempo paced interval, with 1 minute rest in between, then 15 cd.  I did not die of boredom.

1 hour this afternoon on the bike, at a moderate intensity.  I stayed seated on all the hills to save the tender ankle.

Strength workout after biking.  Focused on arms and core.  Tomorrow my doc wants me to do some side lunges and gentle one legged balancing stuff.  He is a genius to fix me so quickly!  Hard to believe I was on crutches on Monday.

Bike Shoes Miles: 18.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Not ready to run on the ankle yet, so I did a really long strength workout, which included lots of stretching, upper body work, core, hip, single legged balanced (for the ankle), squats and lunges!

Then, in the evening, I went for a bike ride around Lake Sammish.  Its a hilly course, and it was for some strange reason super windy late in the afternoon.  The wind felt almost arctic.  What happened to summer already?  I have lived here a long time, and we tend to get rather short summers, but TWO DAYS?  come on...

Bike Shoes Miles: 20.88
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

More pool intervals!  10 minutes wu, 3X10 minute tempo intervals, with RI of 1 minute, the 15 minutes cd.   Ankle looks a whole lot better today; swelling almost gone, just some yellowish bruising here and there.

After swimming, I biked the course for the race I am directing tomorrow.  Placed flour for course obstacles, important directional issues, and ribboned each mile.  My truck will be out bright and early tomorrow morning, placing mileage signs, setting up water stations, and delivering all the necessary stuff to start and finish lines.  I got a nice 14 mile bike ride!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Sat, Jul 09, 2011 at 12:52:59 from 70.96.78.149

Have a fun event today! You sure give a lot back to the race community.

From april27 on Sun, Jul 10, 2011 at 12:02:26 from 99.188.251.180

Have a great day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Chuckanut Footrace today; I am the RD, so no running for me, unless you count about a hundred 200m sprints between the band shelter and the finish line!  Busy day.

Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.620.000.000.008.5013.12

Bike ride this morning; 32 miles at an average pace of 17.7.  Beautiful morning, beautiful hilly ride, fun group!  Coffee after.  Very nice.  

My ankle felt so great on the ride (I could stand up pedal on hills!), that I decided to test it out on a run!  4.62 miles, at an average pace of 9:27, and all was A-okay!  I guess I am healed.  AMAZING, since I was using a crutch on Monday, but I am happy about it!

 

Brooks Defyance Miles: 4.62
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments
From JD on Sun, Jul 10, 2011 at 21:39:06 from 71.37.100.47

Great news about the ankle.

Sounds like a great ride this morning!

From auntieem on Sun, Jul 10, 2011 at 22:50:28 from 67.182.149.104

Ah, yes, I have been happy, happy all day about the ankle! So relieved.

From allie on Mon, Jul 11, 2011 at 00:31:04 from 24.10.191.18

yes! that is great news. i'm happy for you. great ride and great run.

From PRE on Mon, Jul 11, 2011 at 22:45:14 from 99.50.214.225

Hi Auntie Em.

I am happy for you as well. You put in some serious miles today on the bike and the run (from my perspective). Seems people who were injured are healing!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Low heart rate run.  These 4.2 miles took almost 45 minutes - SLOOW.  I forgot that these runs are so challenging.  

Directly on to yoga, with time for a liquid recovery beverage in between.  That plus a couple of shot rocks is all I usually eat before a morning run/yoga combo.  And, usually that is fine.  But this morning,  I was fainting weak part way through yoga.  Lightheaded, and just plain out of fuel!  Disturbing.  My daughter was laughing at me because I came home and at EVRYTHING in sight!  Luckily the cats were outside playing.

This evening I did a bunch of strength work, mostly abs and upper body.  Funny, but I haven't been hungry since my post yoga feast this morning.  I am really messed up.


Blue Kinvaras Miles: 4.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.506.50

Fun Tour de France this morning!  I really want to go to France some year and watch this race, maybe 2012.  Thor Hushovd took of his bike shoe going 40 mph, had the cleat adjusted, and put the shoe back on, cycling alongside the aid car in his sock, and STILL made it to near the front of the peloton for the fiinish.  Exciting sprint finish too, with Mark Cavendish coming in second to former teammate.

Luckily for me, I am doing bicycle sprints today, so I can rif off of the energy of this morning's tour.  I am going NOW, and doing 5X4 minute intervals  in zone 4, heart rate of 155-172.  I seriously don't even know if I can get my heart rate this high on the bike, unless its a major hill.  We'll see.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Tue, Jul 12, 2011 at 15:49:05 from 161.38.218.168

my HR goes out of control biking up hills. hope you have a fun ride!

From Carolyn in Colorado on Tue, Jul 12, 2011 at 16:00:18 from 198.241.174.15

You have trouble getting your heart rate up because you're in such great shape.

From auntieem on Tue, Jul 12, 2011 at 22:12:08 from 67.182.149.104

I DID get my heart rate in that zone. All intervals were 161-164. I had to pedal very very fast. Average speed was 22 something! Kind of undulating terrain. There was one stop sign that got in my way.

From april27 on Tue, Jul 12, 2011 at 22:39:22 from 99.188.251.180

Hills kill me on bikes! Gotta love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.800.007.80

Track workout; first one since my mono recovery that I have felt "on" for track!  Feels kind of like my old self again - hooray!  My paces were:  400m@1:23, 800m@3:30, 1200m@5:12, 800m@3:38, and 400m@1:35.  The first 400m was WAY too fast, but everything else was on pace and felt great.  Finished off with 200s, and I didn't worry about pace.  They were :45 and :43. WU and CD in the Hattoris, because I love them; workout in the kinvaras, since the ankle is only about 98% and I wanted to give it a little extra love and support for the hard work.

Another great tour de france this morning, with an exciting sprint finish.  Mark Cavendish showed 'em who is really the fastest sprinter in the world and did his missile thing at the end; excellent performances by a group of break away lead riders, who almost made it, but were swept up by the peloton anyway.  Tomorrow starts the mountain climbing stages, and we'll get to see the climbing guys come out and do their stuff.  My money is on Andy Schleck this year; Contador is not having a great year so far, and Andy looks strong and determined!



 

Blue Kinvaras Miles: 3.80Hattoris Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.650.000.000.005.007.65

Early yoga (which felt perfect after last night's track workout), and then an EZ bike ride in the freezing cold and pouring rain.  July?  Really?  Something is whacked about the weather.  I was going to go strawberry picking today, but now I'm not sure.

Had to miss the tour this morning, but I need to find a replay, because it was the first mountain stage - exciting!

Bike Shoes Miles: 18.63Hattoris Miles: 2.65
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Kelli on Thu, Jul 14, 2011 at 16:27:44 from 71.219.75.108

Busy week with the biking and running, I bet you really enjoyed that Yoga!!!

From auntieem on Fri, Jul 15, 2011 at 11:07:41 from 67.182.149.104

Finished the day with a jog around Lake Padden with the running club here in town. We all guessed how long the run would take, and those closest to their guess won prizes. I did not win!

From Kelli on Fri, Jul 15, 2011 at 23:38:43 from 71.219.99.3

That is a fun little twist on running! Did you guess too fast or too slow is the question?

From april27 on Sat, Jul 16, 2011 at 11:41:14 from 99.188.251.180

You are right...the weather is wonky all over!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.000.000.003.40

Easy run, longish strength workout (mostly upper body and abs), plus stretching.  Busy work in the yard, then off to Seattle for an evening swim clinic.  Swim clinic was a bad idea, because it made my ankle hurt.  Biking and running are fine, but swimming is not?

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.220.000.000.000.0010.22

Was supposed to run a very small, local 1/2 marathon this morning.  I was just going to run it at marathon pace, for practice.  But I got home after midnight from Seattle, and couldn't sleep, so I opted to stay in bed this morning until 7, get up and watch the Tour de France, then headed out for a lazy, slow long run around Bellingham.  Fun morning for it, and I wasn't sad at all about missing the race.  Especially when I looked at tomorrow's workout, which looks very intimidating!

Just found out that I got into the JFK 50 miler!  Its in November in Maryland.  Exciting, huh?

Brooks Defyance Miles: 10.22
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.850.002.600.007.0013.45

Fun workout this morning!  1.25 hours on the bike, part of it at time trial pace, followed by a 30 minute easy run, followed by another 30 minutes on the bike, all of at time trial pace, finally followed by a 30 minute run with 20 minutes at tempo pace.  By the last run, my tempo pace was not really tempo pace, it was only about 8.00 minutes a mile, but it certainly felt like tempo effort!

On the running bits, which I did around Lake Padden, I saw many people dressed in tutus, dressed, and other wild garb running and walking around the lake.  After the tempo bit of my last lap, I saw a friend of mine and jogged with her to slow down a bit before I was done.  She told me it was a marathon maniac event - they have to run around the lake 10 times!  I even saw a dog in a tutu.

Going to an event this afternoon called "Burning Beast", where all kinds of meat, wild and tame, will be BBQd.  All the meat is sustainably raised.  I will ask if it is kindly slaughtered.

Brooks Defyance Miles: 6.45
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Sun, Jul 17, 2011 at 14:49:42 from 24.10.191.18

big workout. awesome job! have fun at the burning beast :)

From allie on Sun, Jul 17, 2011 at 18:27:38 from 24.10.191.18

in regards to your question about the hattoris -- i love them. LOVE them. they are by far the most comfortable running shoe i have ever had and i especially like the fact that they have seemingly helped my leg to improve so much. i actually ordered another pair because i like them that much. the only thing is that it appears they will wear out fast -- i predict my toes will rip through the top mesh within the next month or so...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

Yoga this morning, followed by an easy run with a friend.  I used the Hattoris; I still haven't taken them out for longer than six miles.

In the late afternoon I went mountain biking.  We were out for 2.5 hours, but I'm only counting 6 crosstraining miles.  I don't know why, really.  The effort seems just as much as road biking or something.  The mountain biking around here is, sadly for me, not easy mountain biking.  The climbs up are generally my best part.  The routes down are either steep, covered in large rocks or logs or drops, or too narrow.  I would LOVE to ride sometime on some easy trails.  Anyway, fun time!

Hattoris Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Rest day here!  Really, really needed this one.  4 easy miles in the late afternoon sunshine.

New Kinvara Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.002.000.006.20

It is terribly hard not to run today when track is at 6pm tonight.  I want to run NOW!

Track:  1 mile wu barefoot on track.  10X15 sec. hill sprints, 6X200m (.39, .44, .45, .45, .45, .45), 2X800m (3:22, 3:24).

CD.



Blue Kinvaras Miles: 5.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From april27 on Fri, Jul 22, 2011 at 17:13:32 from 99.188.251.180

I had restless legs last night wanting to run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Running on snow today!  Snowshoes.  There is no summer here, so I am up at the mountain enjoying winter.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

A wet muddy easy run in the woods by the cabin.  Kept it easy to rest up a bit for tomorrow's duathlon.

Too rainy here to get on the bike, but I am back in Bellingham this afternoon, and will ride a bit if its dry.

Blue Brooks Launch Miles: 4.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Sat, Jul 23, 2011 at 22:16:56 from 24.10.191.18

a wet and muddy run sounds great. i'm excited to hear how the duathlon went for you today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.000.003.000.005.30

Blue Kinvaras Miles: 5.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.700.000.000.000.0012.70

Always cracks me up to call these mountain runs "easy", since the long climbs are anything but easy.  They are easy on the joints, however, and the long winding descents are certainly easy.  Maybe I ran too easy, because my son "easily" ran 18 miles while I did this.

Marathon Shoe Miles: 12.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

Low heart rate run before yoga.

Marathon Shoe Miles: 5.20
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.006.0012.20

Bike and then run.  TIRED.

Blue Kinvaras Miles: 6.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Wed, Jul 27, 2011 at 13:01:56 from 70.96.78.149

You're really tearing it up this week. I'd be tired too!

From Carolyn in Colorado on Wed, Jul 27, 2011 at 15:36:01 from 198.241.174.15

Your routine would make me tired too.

From allie on Thu, Jul 28, 2011 at 19:35:58 from 161.38.218.168

agreed! you get a lot more done in a day than most people do in a week. nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Track, but after wu, I felt a twinge in my rectus femorus muscle and stopped and went home.

Hattoris Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Just a little bike riding and hip stability/mobility work, abs and upper body strengthening.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Trail run for one hour, easy.  All rectus femoris twinging is gone, body feels great!  Trying some faster running tomorrow.    I have become so cautious it is a little freaky.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Sat, Jul 30, 2011 at 16:15:53 from 97.117.107.126

Glad to hear the body is cooperating. Hope you had a good fast run today!

From april27 on Sat, Jul 30, 2011 at 16:53:43 from 99.188.251.180

sounds like a scary muscle LOL glad you are feeling better and the body is cooperating!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.725.000.000.000.0013.72

Long run, with 5 miles at MP.  Used my new bright yellow addidas.  They kept my eyes up and forward, because they are so bright it hurt to look down.

Addidas Miles: 13.72
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Tue, Aug 02, 2011 at 00:31:41 from 24.10.191.18

hope you were wearing sunglasses? i'm a fan of bright running shoes :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Well, for some reason very tired after yesterday's long run.  This was my group bike ride, and it was raining hard, and I rode really slow, and I finished DFL!  I have never been DFL in anything in my whole life.  I was squishy wet too.  The really sad thing is, and I think this says something not entirely good about me, I had a good time on this ride!

 

Bike Shoes Miles: 33.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Tue, Aug 02, 2011 at 13:16:10 from 198.241.174.15

Long runs make me tired. I'm impressed that you got out and did a bike ride in heavy rain when you were tired from a long run.

What does DFL stand for?

From auntieem on Tue, Aug 02, 2011 at 17:42:22 from 67.182.149.104

Dead *F* Last!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.001.800.006.00

Mountain run day!  My favorite.  I did Fragrance Lake today, and counted the 1.8 mile climb as vo2 max miles, based on heart rate data!  Whew!, but I ran all the way up this time, at a pace of about 15.5 minutes per mile.  Kept the rest of the run really mellow, a meander around a peaceful lake, a scoot along an undulating ridge trail, then a long swift downhill, finishing with a flat 1.5 miles on the trail. 

 

 

Marathon Shoe Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Tue, Aug 02, 2011 at 21:57:47 from 97.117.98.98

Sounds nice!

From Carolyn in Colorado on Wed, Aug 03, 2011 at 17:03:11 from 76.25.72.82

That's a big long hard climb.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.180.001.001.000.007.18

Two runs today.  First run with my daughter in a woods near our house.  We ran 4.18 miles easy up and down hills.  In the last 1/8 of a mile, I had a bad fall, and took skin off of right knee, left quad, and left shoulder.  The shoulder is the worst; I think I tucked and roll on that shoulder.  

SO, I was a bit stiff for tonight's track workout.  It was supposed to be 8 laps, alternating between a pace slightly faster than tempo and a pace slightly slower than tempo.  Mine were 6:53, 7:10, 6:53, 7:24, 6:33, 7:08, 6:19, and 7:24.  Felt good to move, but I am afraid I will be stiff in the morning.

New Kinvara Miles: 7.18
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Comments
From JD on Thu, Aug 04, 2011 at 15:02:18 from 70.96.78.149

Oh man! That sounds like a rough fall - I hope you're okay. Just scrapes and bruises hopefully!

From april27 on Thu, Aug 04, 2011 at 20:03:27 from 99.188.251.180

I hope you heal and don't feel sore!

From allie on Thu, Aug 04, 2011 at 22:43:39 from 24.10.191.18

sorry about the fall. ouch. hope you heal up quickly.

From auntieem on Thu, Aug 04, 2011 at 23:36:50 from 67.182.149.104

Too sore to run today. Shoulder is bad, with stiffness and big oozing wound. Puffy knee and bruises elsewhere. Complete R&R today. I do hate scars!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.200.000.000.000.007.20

I screwed up somehow this week, and entered Wednesday's run on Tuesday, and didn't enter Tuesday's run.  So, this is TUesday's run.  Easy trail run in the Hattoris.

 

Hattoris Miles: 7.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off, due to being very tight and sore from my fall on Wednesday (reported in my blog on Tuesday).

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.700.000.000.000.006.70

An easy hour.

Addidas Miles: 6.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.006.400.000.000.0016.40

Nice run this morning; started early and ran from the Bay up into the Chuckanuts and back.  Even though it wasn't hot I ran out of water.  I just carried my hand held water bottle, but it wasn't enough.  I am going to have to start carrying one of those little backpacks, I think.  

Blue Kinvaras Miles: 16.40
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Sun, Aug 07, 2011 at 22:59:34 from 24.10.191.18

sounds like a great run. nice job, auntie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

No running today.  A recovery bike ride, really easy, for 1.5 hours, from the mountain cabin down to Silver Lake and back.

Went for a hike in the afternoon; up to Church Mountain to see if there are going to be any huckleberries this year!  There is way too much snow, and probably no huckleberries this year.  Angry bears.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Yoga only.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.280.000.000.000.006.28

Easy run.  HR 136.

New Kinvara Miles: 6.28
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.270.000.002.000.006.27

Yoga class this morning.  This is number three this week, and I am going tomorrow also.  I am trying to make up some of the classes that I have missed this summer.

Track workout tonight.  3.27 miles wu in the fun hattori shoes.  Then, 1200 and 800 at 5K pace and 600 and 400 at mile pace.  Finally, a 200 at "give it all you have left" pace.  Fun workout, because each interval gets shorter, so it is mentally pretty easy.  The hardest one to pace was the 600 at mile pace. 

 

New Kinvara Miles: 3.00Hattoris Miles: 3.27
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Thu, Aug 11, 2011 at 23:50:53 from 71.213.37.149

That does sound like a good work out - love the Hattori's! Maybe you should become a yoga master. :-)

From allie on Fri, Aug 12, 2011 at 00:32:24 from 24.10.191.18

nice workout in the fun hattori's. :)

From april27 on Sat, Aug 13, 2011 at 11:22:31 from 99.188.251.180

aaah yoga!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From auntieem on Sat, Aug 13, 2011 at 13:22:47 from 66.91.174.192

Just strength work and biking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.002.000.000.0012.00

Brooks Defyance Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From auntieem on Sat, Aug 13, 2011 at 13:26:34 from 66.91.174.192

Guessing at mileage here, but it was 2 hrs 20 minutes in the mountains, beginning with a killer climb the first two miles. Fun run with one friend and two happy dogs.

Home, food and rest, then on the plane for Oahu! Looking forward to some running here!

From Bonnie on Sat, Aug 13, 2011 at 13:38:48 from 150.135.114.102

Have a great time in Oahu!! Aloha!

From JD on Sat, Aug 13, 2011 at 16:05:01 from 70.96.78.149

Nice miles today - have a great time in Hawaii - running in Hawaii! Lucky!

From allie on Sun, Aug 14, 2011 at 15:40:28 from 24.10.191.18

hawaii!? have a great time. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.600.000.000.000.0012.60

Addidas Miles: 12.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Sun, Aug 14, 2011 at 23:12:52 from 66.91.174.192

Long run. Two hours only, but it is always hard to plan a run in a brand new area. I did OK. Ran both ways from the town we are in out along the beach, and circled a bunch of neighborhoods. All highway and road running, no trails, but not much traffic either. I started at seven am, and by 8 I was feeling the heat; this is much hotter than I am used to.

From JD on Mon, Aug 15, 2011 at 14:01:01 from 70.96.78.149

Nice Hawaii miles. You'll certainly be heat acclimated by the time you get back to the NW.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Wed, Aug 17, 2011 at 03:40:00 from 66.91.174.192

Very short run, followed by a stand up paddle lesson. I LOVE stand up paddling, so much fun, and a GREAT core workout!

From Carolyn in Colorado on Wed, Aug 17, 2011 at 12:31:10 from 198.241.174.15

Are you travelling? I'm guessing because you're writing your blog in a comment.

You are quite the world traveller/adventurer.

From auntieem on Wed, Aug 17, 2011 at 13:04:35 from 66.91.174.192

Yep, in Hawaii. Still can't figure out how to make this thing actually let me post my blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.610.001.000.000.005.61

Addidas Miles: 5.61
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Wed, Aug 17, 2011 at 13:03:09 from 66.91.174.192

Short run with fartleks. Left quad hurt after the fartleks. Dang it!

Epic hike with Mimi. Narrow, rocky ridge complete with rock faces to climb, and breathtaking views from the top.

From allie on Wed, Aug 17, 2011 at 13:08:29 from 161.38.218.168

hope you are having a nice time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.010.000.000.000.006.01

Addidas Miles: 6.01
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Sat, Aug 20, 2011 at 02:46:25 from 66.91.174.192

Short run, easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.230.001.000.000.006.23

Addidas Miles: 6.23
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Sat, Aug 20, 2011 at 02:49:00 from 66.91.174.192

Easy run in the morning, then stand up paddle in the afternoon. I am really loving the stand up paddle board. We were a little better this time and headed out to the breaking waves. Saw many green sea turtles; they come right up to the sides of our boards and look up at us!

From april27 on Sat, Aug 20, 2011 at 03:00:42 from 99.188.251.180

Man! That was the one thing I wanted to see in the wild while there. I guess I should have gotten a board. Maybe next time. Great miles while on vacay!

From Benji Abrams on Sat, Aug 20, 2011 at 07:29:14 from 64.128.71.6

You make exercise sound fun, Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.980.000.000.000.005.98

Addidas Miles: 5.98
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From auntieem on Mon, Aug 22, 2011 at 12:42:14 from 66.91.174.192

Beautiful trail with my daughter, all around the tip of Oahu that has no paved road. Lovely coastline.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.325.730.000.000.0016.05

Addidas Miles: 16.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Mon, Aug 22, 2011 at 12:45:38 from 66.91.174.192

2.5 hour run. A slow hour, then laps around a park area that were a little over a mile, alternating between easy and mp paces. It was very humid, and I got very dehydrated, in spite of drinking two entire bottles of water!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.070.000.000.000.004.07

Addidas Miles: 4.07
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From auntieem on Mon, Aug 22, 2011 at 12:48:10 from 66.91.174.192

A nice and easy recovery run. Usually I bike the day after a long run, but I don't have my bike here of course. Yesterday after my long run, I snorkeled for an hour, and the sea water revived my legs instantly! Wish I always had the ocean to bathe in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.003.700.000.007.70

Addidas Miles: 7.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From auntieem on Mon, Aug 22, 2011 at 14:44:43 from 66.91.174.192

Tempo interval run.

From JD on Tue, Aug 23, 2011 at 19:44:01 from 71.213.37.149

Looks like you're getting a lot of workouts in this month, in spite of travel. Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Bike Shoes Miles: 24.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.000.000.008.0014.30

New Kinvara Miles: 6.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Thu, Aug 25, 2011 at 19:19:30 from 67.182.149.104

Good to be home and riding my bike! Did an interval workout this morning, very hilly. Then an our of easy running. Very nice to be back on trails again!

From allie on Thu, Aug 25, 2011 at 19:51:22 from 24.10.191.18

welcome back! hope you had a nice time. nice job with the running and biking today.

From april27 on Fri, Aug 26, 2011 at 08:17:41 from 99.188.251.180

Great job! Welcome home! How was vacation?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

22 minute run, and some hip and core stability and mobility exercises, plus planks. 

Nice to be home, but I am so missing the Oahu warmth.  I love waking up and its warm and going to bed and its warm and its warm in between.  I guess we are having relatively nice summer weather here, probably the nicest of this summer yet, but its cold in the morning.  I am off to the Metthow Valley this morning, for a trail race tomorrow.  It is warmer and dryer over there, but the race is at elevation, so the start will probably be around 40 degrees.  Yikes!

Addidas Miles: 2.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Fri, Aug 26, 2011 at 13:09:17 from 70.96.78.149

Welcome back - I love the Metthow Valley. Good luck at the race!

Race: Cuttrhoat Classic Trail (11 Miles) 02:01:00, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

This is the most beautiful race I have ever done.  Five miles of steep uphill up and over Cuttroat Pass, then 6 miles downhill to the Cutthroat Lake Trailhead.  So beautiful on top you have to stop and enjoy the view - and look for huckleberries, of course!  I had a great time, and really just ran this one for fun.  It takes place in the beautiful Methow Valley, about a three hour drive for me.  I stayed a few days just to take it all in!

Brooks Defyance Miles: 13.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

A recovery mountain bike adventure.  Still in the Methow, so new trails for me, and of course I got lost and was out way too long, with a long drive home ahead of me.  Really fun mountain biking though; nice and smooth, fast trails.  Not all rocky and rooty and jumpy like home in Bellingham.  Really loved the ride!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Road bike ride, plus a yoga class.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.000.006.0012.20

Morning run with both my kids.  Yikes!  Hard to keep up, but I tried.  I ran in the Hattoris, which are ideal for this length of run, partly road, but mostly trail.

 Easy bike ride in the afternoon.

 

Hattoris Miles: 6.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.001.000.004.00

Track.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.380.000.000.000.006.38

Easy run.  Really long strength and mobility session in my basement.

Blue Kinvaras Miles: 6.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

Killer interval workout on the bike!  Sore glutes.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Race: Lake Padden Relays (2.65 Miles) 00:19:37, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.002.650.006.0013.65

Lake Padden Relays is the local cross country kick off race, and our local running club put together some teams.  Each runner runs around the lake once, 2.65 miles.  I hadn't even met my teammates until just before the race!  I went first, and ran 19:37.  We put the two younger, slower runners in the middle, and the other 54 year old faster runner at the end, and came it at 1:22:23, just seconds ahead of the second place age group team.  We are all thinking it is pretty fun to win the 40-49 year old division!  Divisions are based on average age, and our two middle runners were in their early 40s.  

Home by noon, in the car and headed up to the approach to Mt. Baker, so that we can climb it on Sunday!  The crosstraining miles are the 1.5 hour hike into base camp.  My back got tired; I am not used to the heavy pack :)

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Bonnie on Tue, Sep 06, 2011 at 23:12:42 from 64.119.33.134

Sounds like a blast!! I want to come and do this next year!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I don't even know how to put this in crosstraining mileage.  The ascent of Mt. Baker took 6.5 hours, 5000 vertical feet, plus the 2000 we hiked to base camp yesterday.  Then the 7000 vertical foot descent.  Not home in Bellingham until 7pm.  

Absolutely wonderful to climb again!  To stand on the summit of a snow covered peak is a truly breathtaking experience.  Or maybe just the elevation is breathtaking.  Good times!  My son, who is almost 21, was my guide, and he is really quite remarkable.  Such a gift to share this experience with him.  I haven't climbed a mountain in 20 plus years!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Wed, Sep 07, 2011 at 14:04:40 from 70.96.78.149

Sounds like an awesome adventure! Wow, so cool to do that with your son too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Tired legs.  Just some yoga and resting.  

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

My legs feel as if they had run a marathon!  Except that I am never this sore after a marathon.  My daughter drug me out for a jog this morning, it helped!  Hyperrecovery mode now so that I can race on Saturday!

Brooks Defyance Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Tue, Sep 06, 2011 at 23:09:14 from 99.188.251.180

Glad the loosening up helped!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Legs still resting!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

A tiny bike ride and a tiny run.  Legs are feeling better; in fact, MUCH better today than yesterday.  I think I will make it to Saturday's race after all!  

Hattoris Miles: 3.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Thu, Sep 08, 2011 at 14:37:20 from 161.38.218.168

glad you are feeling better. tiny workouts are cute. good luck saturday.

From auntieem on Thu, Sep 08, 2011 at 18:56:24 from 67.182.149.104

Had some acupuncture, and she promised I would wake up tomorrow feeling race ready! Hope so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.400.000.001.000.004.40

One the way to Bend for my duathlon.  Stopped in Portland for a race prep run.  Legs feel about 85% today.  Hoping for full readiness by tomorrow!

New Kinvara Miles: 4.40
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: MacDash 01:29:48, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.200.000.006.503.5020.20

Duathlon today, combined with an extra hour and a quarter of jogging.  The duathlon went great!  There had been reports all week of smokey air due to some wildfires, so I was afraid that maybe the race would be cancelled.  But the air had a barely noticeable smokey flavor when I arrived Saturday morning.  I had time, so I jogged the 3 mile loop before the race, then lined up with all the other duathletes for the start!  My legs felt about 90% recovered from last weekend, but I felt really ready to race!  First run was 3.1 miles according to my Garmin, and I did it in 21:42, hopped on the bike, and rode 12 miles in 40:38.  Second run was 3.3 miles (slightly different course, so that we could finish on the track), and it took 24:08.  Not too far off of 5K pace for the running, but I wish the bike ride was faster!

I was second woman, and third person overall!  I went for my extra running while waiting for the triathlon to finish and then came back for awards and some food.

 

New Kinvara Miles: 16.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Mon, Sep 12, 2011 at 01:18:41 from 97.117.107.209

Nice job Auntiem. Your 5k speed is looking good. Congrats on placing so well too. Sounds like a good day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

Mountain biking recovery day!  Beautiful trails here in Bend, not very technical, fast and smooth!  Exceptionally nice day.  We were out there for 5 hours.

Bike Shoes Miles: 30.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.110.000.000.000.0012.11

Long run day.  Two hours at almost exactly a 10 minute pace.  Legs felt surprisingly fresh and springy.  No recovery at all necessary from Saturday's 2 5K efforts, bike sprint, and hour long run.  Go figure!  Now, why did it take days to recover from a little old mountain climb?

New Kinvara Miles: 12.11
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Burt on Tue, Sep 13, 2011 at 18:06:24 from 206.19.214.144

Do you really want to know the answer or is that a rhetorical question?

From auntieem on Wed, Sep 14, 2011 at 12:16:21 from 67.182.149.104

Burt, I really want to know! I was practically crippled last week. Four recovery days!

From Burt on Wed, Sep 14, 2011 at 12:32:20 from 206.19.214.144

Well, let me explain. You see, when you run you use a different set of muscles than what you use when you hike. You do a lot of running ergo those muscles can recover much quicker.

From auntieem on Wed, Sep 14, 2011 at 14:08:02 from 67.182.149.104

So, I probably should climb more mountains! And, its the calf muscles that climb mountains. Who woulda thought?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

six easy miles, hilly route.  Partly paved, partly trail.  Kinda smells like Fall.

New Kinvara Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.800.004.200.000.008.00

Tempo run.  Nuff said.

Addidas Miles: 8.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Thu, Sep 15, 2011 at 22:09:49 from 24.10.191.18

yep. nice job, auntie!

From april27 on Mon, Sep 19, 2011 at 21:23:39 from 99.188.251.180

and I know you work those tempo runs!

From april27 on Sat, Oct 01, 2011 at 16:47:44 from 99.188.251.180

And that is all u have said for two weeks! Not that I'm counting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

OK!!! I have been gone awhile, too depressed to interact with other runners.  My left achilles has been inflamed (bursitis) for three weeks, and one of those weeks I couldn't even walk, due to pain and tremendous swelling.  Blood work, xrays, blah, blah, blah.  Anyway, diagnosis is an inflamed bursa behind the achilles tendon, and that meant NO RUNNING!  But, of course, I ran in the pool because I have a marathon to do this Sunday.  The past two weekends have been six hour pool running situations, which has left me waterlogged, totally out of touch with the out of doors, and possibly poisoned from chlorine.  Mid week runs have been better, only an hour or so at a time, so doable.

I managed to run for 20 minutes on Tuesday on a trail, and it seemed OK.  Three more days to heal before Sunday's 50K.  Its really just a marathon, but I'm adding a few miles because I want a 50K to get ready for the 50 miler.  I suspect that it will not be a pain free marathon, but what marathon ever is?  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From allie on Wed, Oct 05, 2011 at 22:10:03 from 24.10.191.18

wow. i am so sorry. nice job with the pool running though -- six hours in a weekend is insane! you are very dedicated. i hope everything holds up well for your 50k. best of luck.

From april27 on Wed, Oct 05, 2011 at 22:24:24 from 99.188.251.180

I bet you look like a prune too! Welcome to the I hate my Achilles club....well mine is behaving as of now...lol

From JD on Wed, Oct 05, 2011 at 22:51:38 from 97.117.107.209

That is extreme pool running! Good luck on Sunday - hope everything holds together on planet Achilles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Rode the bike for awhile.  Accupuncture on the foot.  Extra coffee.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Marathon Shoe Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From auntieem on Fri, Oct 07, 2011 at 20:28:35 from 206.108.25.22

Ran a couple,of miles in the dark on the earth (not the pool), before heading up to Victoria. Ankle felt well, and I felt good.

From Bonnie on Fri, Oct 07, 2011 at 20:29:44 from 128.196.228.134

Good news ... although I kind of learned to "like" pool running!

From april27 on Sat, Oct 08, 2011 at 11:36:39 from 99.188.251.180

Yeah earth running!

From nicole on Mon, Oct 10, 2011 at 01:19:03 from 24.17.128.50

Running on earth, unlike that guy I read about that is going to run a mile on the moon!

From PRE on Mon, Oct 10, 2011 at 01:45:22 from 99.50.214.225

Auntie Em,

Hi. Good hearing about your earth run. Doing a Long Earth Run has got to beat doing a Long Pool Run.

Regarding comment by Nicole:(ABC News)...Running a mile is a feat in itself, but one man has plans to go the distance, on the moon.

Jonathon Prince is a long-distance runner who's training to be the first person to accomplish the goal. He's running between 100 to 120 miles per week. He'll also have to learn how to deal with the different conditions on the moon, at an aerospace research center in Pennsylvania.

The 31 year old plans on running to raise awareness in space travel, while inspiring students to excel in science. He'll get to the moon by flying onboard a rocket being developed by Space Exploration Technologies. His plan is to blast off by 2016.

NOW HOW LONG WILL JONATHON HOLD THAT MOON MILE PR FOR I WONDER?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.300.000.000.000.002.30

Jogging in Victoria early in the morning, testing the ankle.  All seems well.

New Kinvara Miles: 2.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Victoria Marathon plus five (31 Miles) 05:41:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
31.000.000.000.000.0031.00

Victoria Marathon plus five miles done!  Wow, what an interesting experience running it all at "easy" pace.  I figured my 50 mile pace will be about 12 minutes/mile, so I wanted to run this whole practice 50K at that pace.  I started exactly an hour before the marathon start, which was easy, because it didn't start until 8:45, ran for 4.8 miles, and jogged into place in the back of the marathon start corral.  I was carrying my 1.5 liter fluid/nutrition backpack, since that is what I'll carry during the 50 miler.  I wanted to practice with it earlier, but was pool bound, so this was actually the first time I carried the backpack while running.  It is nifty, though, with hydration tube, plus plenty of space on the back to tuck a hat, gloves, or even a jacket.  There are little pockets on the front for snacks and stuff.  I carried some homeopathic electrolyte packets, some acetominiphin in case my ankle hurt, and some sports beans in case I got really bored.  the fluid in the back had 1200 calories in it, so I figured that would be plenty of nutrition.

I jogged along yakking incessently to other people, trying to pass the time.  I just kept thinking "you'll be out here a long time, enjoy it".  It was kind of funny, because I was chattering to people who really couldn't chatter as much in return, because they were working harder to run.  I kept asking if I was bothering them, but they all loved the entertainment!  I found myself getting a little desperate if I felt myself pulling ahead of folks I was getting to know because I didn't want to get bored.  I circled back a few times to relocate my favorites.  By the half point, I did pull ahead, just because some of the ladies I was running with were slowing.  I was at about 11:20 per mile, and was happy with that, so I just went.  Immediately I started picking up the pace, so to stifle that, I caught up with an older man, and ran with him awhile.  He was 74 and doing his 56th marathon!  Wow!  By the time he took a walk break, I was at marathon mile 18 and 50K mile 23, and was going to meet my hubby in 2 miles, so I ran alone.

At marathon mile 20 and 50K mile 25, Greg was there waiting for me, and just fell in beside me, told me I looked great, which I am absolutely sure was true.  I had been sipping at my hydration tube all along, and felt like I was doing well with nutrition/hydration.  So far, no ankle pain!  This was beyond belief to me; I was really afraid, but ready, to have to give this one up if I was injured.  And I really had no idea if I was injured or not, since I hadn't run in almost 4 weeks!  By mile 24, there started to be some tight feeling in the ankle, stiffness really.  By the middle of 24, I took some short walk breaks, stretching out the calf with my stride.  This helped a lot.  I never really hit any sort of wall, probably because of my pace, but I was getting tired, and was really happy to see the finish line.  Sprinted the last 500m as hard as possible, really picking it up the last 100m.  I really couldn't help it.

I guess if I can do 50K, I can do 50 miles.  I am still kind of in disbelief that I could do this at all with just pool running and no tapering, and the ankle.  Grateful is what I am. And, all along I was feeling so good about consuming my nutrition, but when I took it out of the backpack later, I found I had only drunk about 1/4 of it!  Total running time was 5:42 and change.  My goal was 6 hours, so not too bad!


 

Brooks Defyance Miles: 31.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Tue, Oct 11, 2011 at 11:54:05 from 161.38.218.168

way to go! i'm so glad everything went well. congrats on the 50k and meeting your goal with a bunch of time to spare. on to the 50-miler!

From JD on Tue, Oct 11, 2011 at 14:37:11 from 70.96.78.149

Wow! That's Awesome Auntieem! What a perfectly executed plan. I'm glad it went so well with the ankle, and good news about the hydration/nutrition. Looking good for the 50 miler!

From auntieem on Tue, Oct 11, 2011 at 16:21:46 from 67.182.149.104

Thanks allie and JD; the excitement is building!

From Andrea on Tue, Oct 11, 2011 at 22:56:32 from 67.177.21.60

You're looking great for the 50 miler!! This has to get your confidence up.

From Barb on Thu, Oct 13, 2011 at 12:51:12 from 41.82.225.149

Most excellent job auntieem! Enjoyed your write up...sounded like a lot of fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Mountain biking.  Would have ridden the rode bike, but its kind of wet and muddy at the moment, so mountain biking seemed more appropriate.  Went a yoga class in the evening, and did some core work and upper body weight stuff at home.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Easy run.  Hohum.  Ready for more.  I feel recovered.

Yoga this evening again.

I will be traveling starting Thursday, so my posts will appear as comments again.  Should be lots of exciting running, though, Viet Nam is in monsoon times, and wet wetwet.


 

New Kinvara Miles: 3.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Hattoris Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Thu, Oct 13, 2011 at 15:23:03 from 67.182.149.104

Bike commute to yoga and back, then a mini run around the pond, because I just HAD to get outside in the sunshine. My shoelace broke though.

From april27 on Sun, Oct 16, 2011 at 10:34:55 from 99.188.251.180

did it get stuck in your bike?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Marathon Shoe Miles: 4.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From auntieem on Fri, Oct 14, 2011 at 16:24:36 from 204.239.250.1

Ran a short one this morning before rushing up to Vancouver to the airport. I alternated between slow miles and faster ones. The faster ones were between marathon pace and tempo pace. All soreness from the 50k is gone, and my ankle is bony again, not a speck of swelling! I think it just needed to run some more.

From april27 on Sat, Oct 15, 2011 at 12:56:24 from 99.188.251.180

Running is the cure for most!

From auntieem on Sun, Oct 16, 2011 at 11:46:02 from 202.151.164.66

Yep! Running helps

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

New Kinvara Miles: 9.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From auntieem on Sun, Oct 16, 2011 at 11:44:44 from 202.151.164.66

Running in Hanoi this morning! Could hardly wait until it was light enough to get out and explore! And, of course, the best way to explore a new city is running.

From JD on Mon, Oct 17, 2011 at 01:49:00 from 97.117.107.209

Definitely the best way to see a new place. Beware the burning rice patty fields - I hear they can be quite hanoi-ing. :-}

From auntieem on Tue, Oct 18, 2011 at 09:21:16 from 113.160.151.104

Haha, wildly funny.

From april27 on Tue, Oct 18, 2011 at 21:43:16 from 99.188.251.180

Hanoi! Exciting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

Blue Kinvaras Miles: 8.60
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

New Kinvara Miles: 6.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.800.006.00

New Kinvara Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off of running. We did the usual two hours of yoga, and then some trekking in the mountains. Beautiful country, but the air quality is sooooo bad. I will run long tomorrow morning, against many challenges. I have headlamp and face mask, and will hope for no bad dogs or lethal motorcycles. Route will be rather boring, since many roads are not really runnable.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From april27 on Thu, Oct 20, 2011 at 22:13:22 from 99.188.251.180

I keep missing the world news...what is going on over there? or this from earthquakes?

From april27 on Sat, Oct 29, 2011 at 10:27:56 from 74.248.203.124

I hope u are okay!

From PRE on Wed, Nov 02, 2011 at 21:51:06 from 99.50.213.11

Auntie Em,

How are you doing? Are you still running? Hope you and your family are doing well.

From PRE on Mon, Nov 07, 2011 at 13:40:54 from 99.50.213.11

Auntie Em,

How is it going? Have not heard from you. Hope all is okay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.200.000.000.006.0021.20

Long in the mountain town of Sapa.  Almost killed by guard dogs at the beginning in the pitch darkness, but was spared, and completed what turned out to be a rather unusual run.  Grabbed what was left from the breakfast buffet at the hotel, and went STRAIGHT to a 2 hour yoga class.  Tiring, but really felt soooo good.  Did some hiking in the afternoon to a small village nearby in the mountains.  Beautiful country and beautiful people here.  If only there was not so much hemp and rice burning, my lungs and throat would be happier.  I fear I am losing my voice.

New Kinvara Miles: 15.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.800.000.000.008.0014.80

Long day!  Overnight train back to Hanoi, where I changed at a restaurant near the train station, and used the Google Earth App on the I pad to identify a small lake I could run around.  I pad gave me walking directions; it was only a mile away!  I did 30 easy and returned to the restaurant.  We bussed to a remote valley, where we biked to our new home in a small village.  The bike ride was a couple of hours, but only 16 miles, as we were in an "all paces" group.  We moved in, i did a quick tempo run for 45 minutes, exploring my new 'hood, and then we did 1.5 hours of yoga.  

Brooks Defyance Miles: 6.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Yoga only today, plus a short bike ride.  We rode along quiet roads, and suddenly heard very loud music coming from what looked like a community hall (grange hall?)  we stopped to investigate, and ended up crashing a wedding party!  Fun dancing and more rice wine (ugh!).  Gave the bride and groom and gift of money, and received packages of red sticky rice wrapped up in banana leaves for later.  Hard to carry on our bikes!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.200.000.000.000.004.20

Short run and then yoga.  

New Kinvara Miles: 4.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

Longer run, followed by 2 hours of yoga

New Kinvara Miles: 7.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.600.000.000.000.008.60

Was supposed to run for 2 hours, but this is all I could manage here in the jungle.  We are in some national jungle, staying in little cabins, very dirty, with spiders larger than volkswagons!  Fun to see the jungle in the early light, though!  Closes thing to a peaceful run I have had in this country.  The humidity is beyond belief, and I was completely trashed and exhausted from it in 1:30.

Brooks Defyance Miles: 8.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.300.000.000.000.008.30

40 minute am run with strides, and a 1:07 minute pm run, with tempo intervals.  We have been switching locations so much, and the humidity is so high, my running clothes are perpetually wet and smelly.  I will be happy to wash clothes soon!

Brooks Defyance Miles: 8.30
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.200.000.000.000.003.20

Beach resort for one night!  I sent all my laundry in and did a quick 35 minute run in the am before we left.  We will be on a boat for the next two days, so no running.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Slept well on the boat!  2 hours of yoga, and 3 hours of kayaking. Swimming from the boat, and a short trek up one of the islands to a small pagoda on top!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.400.000.000.000.0017.40

Long early morning run in Hanoi.  This was a very challenging run.  I had no idea where to go, and the hotel concierge was extremely unhelpful.  Running here is so mentally challenging, and the prospect of another 2.5 hours is not so good.  But, in the end, it went very well, and I saw a lot of things early in the morning.  As usual, I wish I had a camera to run with!

New Kinvara Miles: 17.40
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.100.002.500.000.0010.60

I leave tonight, but not until midnight, so plenty of time to follow up yesterday's long run with two shorter ones today.  45 minutes in the morning; same location as yesterday's long run, so I at least knew where to go this time!  Shopped all day with a woman from our group, spending all of our vietnamese money!  45 minutes of tempo running in the evening, then a late dinner and on to the airport.

New Kinvara Miles: 10.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.900.002.200.000.0011.10

Two runs today; am run of just over an hour, and pm run of 45 minutes, with tempo intervals.  I feel a bit disoriented, but I think that running on schedule helped me get back on track.  Yoga after run #2.

Marathon Shoe Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running, just yoga and an hour of hip stability and mobility exercises.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.800.000.000.000.0013.80

Am run of 1:16 and pm run of 1:01, both easy.

Addidas Miles: 13.80
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.000.004.70

50 minutes of running, plus hip and shoulder exercises.

 I got new tights and shoes for my 50 miler.  The shoes are Nike Pegasus, with gortex in them!  Tights are a long version of the lighter weight CWX tights.  I think it will likely be quite cold, and I'll want long tights with some support.

 

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.200.000.000.000.0016.20

Tried out the new shoes on this longer run.  Nice

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Caught up on my sleep and rested with a short bike ride.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.300.000.000.000.007.30

Running before yoga, easy with strides!  Strides feel fabulously great here in the cool, misty weather!

Yoga!

Addidas Miles: 7.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.821.202.000.000.0011.02

Two runs today; mileage for this evening's run is estimated.  This morning, I tried an easy run on very hilly terrain, to simulate the first 15 miles of my 50 miler.  I tried to keep the heart rate below 140, so I walked a few uphills.  I think this is what I will do in the 50; the hilly, most challenging part is at the beginning, so I will run VERY slowly, saving myself for the easier running later.  Which will be harder running, actually!

Evening run is at the track, some wu, drills, and tempo and marathon paced intervals.

Sorry it has taken me so long to update since Vietnam!  I have actually been back a week, but our last week in Vietnam was internet free, so I got out of the habit a bit!  Challenging, adventurous running to be sure, and my mental strength grew in leaps and bounds from this trip.  I would not have planned to take this trip while training for a 50 miler, but that's how it worked out, and it added a whole other dimension to my travels, certainly!  Vietnam itself was a wonderful trip; I have wanted to go there for a long long time, and it did not disappoint!

 

Marathon Shoe Miles: 6.02Addidas Miles: 5.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Tue, Nov 08, 2011 at 19:33:12 from 99.188.251.180

I heard it is beautiful there. I mean just as long as you weren't there during war time and have those memories to deal with.

From Andrea on Wed, Nov 09, 2011 at 21:01:09 from 67.177.21.60

Sounds like you had a wonderful trip. Mental strength is so important on those longer races - glad you were able to boost them on your adventure!

From Burt on Thu, Nov 10, 2011 at 16:26:47 from 68.14.209.26

How cool! Auntieem, I envy your life. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From auntieem on Wed, Nov 09, 2011 at 18:20:37 from 71.197.255.236

Felt so amazingly good after yesterday's double! Particularly the track workout, which tempo intervals. I felt so spunky with the track and the full moon that I added some 200m runs at the end. Oh, how I have missed a good track workout! Anyway, today was supposed to be "off", so I stretched the definition of "off" just a bit, and did a yoga class, then met my friend for a pool run. She is injured right now, and can't run on the earth, and man, I have BEEN there!

From Carolyn in Colorado on Thu, Nov 10, 2011 at 10:05:20 from 198.241.174.15

It sounds like you are in great shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Just a little running today, strides at the end.

New Kinvara Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From allie on Thu, Nov 10, 2011 at 21:31:28 from 24.10.191.18

good to see you back! sounds like your vietnam trip was fun and adventurous. very cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Sat, Nov 12, 2011 at 14:39:45 from 99.188.251.180

Woot woot

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.900.000.000.000.0012.90

Last long ish run before Saturday's 50 miler!  Slow and easy, with lots of big hills.  Yoga right after.  Eating before, during and after the run.  Good practice.

Nike Vortex Shoe Miles: 12.90
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off!  No yoga, biking, running, walking, swimming.  Just eating, napping, and two saunas!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.800.000.000.500.004.30

A short run this morning with some hill sprints built in!  I love hill sprints soooo much.  Straight to yoga afterwards.  Let the recovery week begin.

Addidas Miles: 4.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Carolyn in Colorado on Tue, Nov 15, 2011 at 11:32:22 from 198.241.174.15

I used to love hill sprints. Maybe I need to start doing them again.

Are you recovering from something or gearing up for a 50 miler next Saturday (trying to figure it out from glancing at previous posts that I've missed).

From auntieem on Tue, Nov 15, 2011 at 15:56:20 from 71.197.255.236

Carolyn: I am ready for my 50 miler on Saturday!

From JD on Tue, Nov 15, 2011 at 17:56:09 from 71.37.100.35

50 miler! yeah!

From april27 on Tue, Nov 15, 2011 at 19:20:02 from 99.188.251.180

Woot woot for a 50!

From auntieem on Tue, Nov 15, 2011 at 21:26:05 from 71.197.255.236

I really should run an extra 3, since I am 53 this year, and so is my friend who I am traveling with. Or should we run an extra 6?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.700.000.000.000.007.70

Addidas Miles: 7.70
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.000.000.000.004.70

Short run, easy, but some excitement is building, so it was hard to keep the pace slow at all times.

Addidas Miles: 4.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Wed, Nov 16, 2011 at 16:59:34 from 24.10.191.18

good job. looks like the recovery week is going well!

From april27 on Wed, Nov 16, 2011 at 19:28:00 from 99.188.251.180

Slow and steady....

From Carolyn in Colorado on Thu, Nov 17, 2011 at 10:20:23 from 198.241.174.15

I'm impressed that you're excited to run 50 miles.

From JD on Fri, Nov 18, 2011 at 14:37:55 from 70.96.78.149

good luck this weekend Auntieem!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Race: JFK 50 miler (50 Miles) 10:18:08, Place overall: 424
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
51.600.000.000.000.0051.60

JFK 50 miler today!  The start takes place in Boonsboro, MD, about 70 miles from Baltimore.  We flew into Baltimore, arriving Wednesday evening, and drove to our hotel in Hagerstown.  Spent Friday driving some of the course, mostly to make sure that our handler knew exactly where she could and could not be during the event.  They have very strict rules about handlers and pacers in this event.  

Race morning weather was absolutely perfect!  30 degrees at the start, which meant shorts with a light wool shirt, hat, gloves, and a light jacket.  I knew that the first 15 miles was the most technically challenging section of the course, spanning a beautiful section of the Appalachian Trail, just out of Boonsboro.  I was planning on taking this section very very easy, and was glad that I had decided to do so, because the trail was quite rocky and technical.  I am used to steep climbs, so the hills did not seem long or steep to me, but I walked most of them, keeping my heart rate under my predetermined ceiling for this section.  I carried a hand held water bottle with several hundred calories of carbo pro, plus two gels and a peanut butter packet in my pocket.  I am allergic to all the food that the aid stations would likely be offering, so I had carefully planned to carry my own food.  This first section was slow, but I felt very fresh and ready for the next bit, which was a marathon length along a flat towpath.

Lisa was waiting at the end of the Appalachian section, and I ditched my water bottle, hat, warm shirt and jacket, switching to a light technical shirt and picking up my fully loaded hydration backpack.  I had 1200 more liquid carb calories in 1.5 liters of water, several bars I knew I could eat, some more peanut butter, and several gels in there.  It was very hard to hold back on the flat section, because I actually felt really good, but I wanted to keep it to 11-12 minute miles here.  I have never previously run 50, and I was very very respectful of the distance!  At the very beginning of this section, my drinking tube broke, and I was left with a naked tube hanging, and had to rig up a way to wedge it under the backpack straps so that it would be upright and not leak water (and nutrition!) everywhere.  It was a little uncomfortable until I had drunk it down a ways and it stopped spurting.  The running felt really great, and the scenery was really exceptionally beautiful.  About mile 24, I was going a bit faster, 10:30s or thereabouts, and my buddy told me to go ahead, because she wanted to keep it slower.  I stopped at several aid stations and drank water and grabbed more gels whenever I could.  I ate a peanut butter packet, and at one point carried a Lara Bar in my hand for about four miles, just nibbling away at it.  I drank continuously from the hydration pack; my goal was to finish all my fluid by the time I reached the end of the towpath. 

 I did not think about how far I still had to go, either in hours or in miles, just kept running one mile at a time.  But by mile 36, I was really ready to get off of the towpath!  That didn't happen until mile 42, so the last bit of towpath was a bit challenging.  I still felt quite strong, was very aware that by this point I had run further than I had ever run!  Finally mile 42 and the end of the towpath appeared!

The beginning of the final section (which was all on rolling country roads) was a long, steep uphill.  As I had planned, I walked this hill.  As I was walking, I noticed that I was actually walking very very fast, a 13:00 minute mile (!), and my heart rate dropped at least 10 BPM.  So, just for a little game, I finished an entire mile at this race walking pace, passing many runners!  I then ran a mile, and I ran it faster than I had been running before I walked.  I race walked another mile, with several people commenting on my extremely fast walking pace, then ran another.  So, my average pace for these four miles was about 11:00 I guess, and I felt quite rested.   An interesting race strategy maybe?   I had also amused myself with this little game for four miles, and was now at 4 miles to go! 

I was tired, but every time my body whined a little bit, I looked around, and saw someone in much greater discomfort than I was in, and could keep going.  About two miles to go, I saw a lovely sunset over the hills to my left, and then I quickly saw the 1 mile to go marker.  I was in disbelief that I was almost finished, and tried to pick it up the final 300 meters up a small hill into the finish.  I felt energetic and oh, so happy!  My original time goal was 10 hours, and I finished in 10:18:08.  I am really very happy with the result, and happy with how I ran the race according to plan and pace.  I collected my medal, then joined our handler Lisa and waited for Arlane to show up.  Lisa told me many times to put something warm on, as it was rapidly getting dark now and cooling, but I felt good, and I didn't want to miss Arlane's finish.  She finished twenty minutes or so after me, but by that time all my excitement/elation had turned to complete shivering and queeziness.  We went into the gym and I had to get some warm packs and blankets for a short time because I couldn't stop shaking.  I drank a lot of fluid and some hot tea, and felt better after a bit.  Meanwhile, Arlane showered.  I put my warmer clothes on under my warm blankets, and we took a shuttle back to the start, where we picked up our rental car and drove back to Baltimore.  Neither of us wanted to drive, but I had a 6am flight the next morning, so we really had to stay near the airport.  Getting up at 3:30 the next morning was a bit grueling, but I slept for a bit on the plane.

This was a truly amazing run, and I am still in complete disbelief that I can run for 10 hours or 50 miles, and also that 1000 other people were doing it too!  




Nike Vortex Shoe Miles: 51.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Mon, Nov 21, 2011 at 17:57:01 from 71.37.100.35

great job Auntieem! it sounds like everything went very well and according to plan. you really ran smart and fueled well - congratulations - 50 miles is a great accomplishment!

From Burt on Mon, Nov 21, 2011 at 19:39:52 from 68.14.209.26

Man alive! You are awesome! I was going to ask you how many people ran the race. 1000? That's nuts! Great job!

From auntieem on Mon, Nov 21, 2011 at 19:42:18 from 71.197.255.236

Burt: it is the biggest and oldest ultra in the US! 49th year. It was super fun to be part of it!

From april27 on Mon, Nov 21, 2011 at 23:18:33 from 99.188.251.180

Wow! So awesome! All your blogs always talk how you played a game with yourself when the going got tough. Seems to really work for you for speed and now ultras!

From allie on Tue, Nov 22, 2011 at 12:49:22 from 161.38.218.168

amazing! congratulations. sounds like you had a great experience. 100 next?

From PRE on Tue, Nov 22, 2011 at 21:43:51 from 99.50.213.11

Auntie Em,

Hi. Thank you for sharing that report. Amazing job. Very impressive. What was the longest run you did before this Ultra? You ran an fantastic time for the 50 miles. Amazing splits for mile 43-46! And I love the tactical thinking that goes into the final result. I mean - really...a walk/run for four miles and you wind up passing people and averaging 11:00 miles!!! No maybe about it...it is a very interesting race strategy. So is there a limit on the number of people who can run this? Is the cut-off 1,000? Next year should be interesting...the race from what you mentioned will be 50 miles for the 50th year running.

Oh and by the way, Congratulations on coming in 424 out of the 1,000.

From auntieem on Wed, Nov 23, 2011 at 16:02:08 from 198.228.220.93

ThaNks everyone ! Pre: my longest training run was 50k.

From Kelli on Fri, Nov 25, 2011 at 17:38:10 from 71.219.83.156

OH---you ran a 50 miler!!! AWESOME job. It is a battle of the mind and the body, and you did GREAT! So impressed!

From Carolyn in Colorado on Mon, Nov 28, 2011 at 14:39:55 from 198.241.174.15

Simply amazing, Autieem. What a smart and fit runner you are. Congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.300.000.000.000.004.30

First run back after the 50.

Orange Newton Miles: 4.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.300.000.000.000.008.30

Week off is officially over!  I ran a little yesterday, and a little more today!  I took a full week off, during which I hiked, did gentle indoor biking, lots of yoga, and even some skiing!  Body feels great, running feels great, and I'm ready to get back at it.  I really had no idea what to expect for recovery from this one, but a week does seem rather reasonable.  First run back (yesterday) I wore my HR monitor, ran easy, and checked to see that my HR was at its usual easy rate.  This is always a good gauge of being rested enough for me.  

New Kinvara Miles: 8.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Mon, Nov 28, 2011 at 18:53:18 from 70.96.78.149

Sounds like a great recovery week - nice job Auntiiem. any more races planned - or all you all set to join Forrest?

From Andrea on Mon, Nov 28, 2011 at 19:33:25 from 72.37.171.52

I'm a little late on reading your race report but just wanted to say congrats! Glad you had such a great experience and that you are recovering well now.

From auntieem on Mon, Nov 28, 2011 at 22:15:52 from 71.197.255.236

Andrea, thanks! It was a really fun run, and I might have to do a other one, but faster!

JD, I am training for speed this winter, plus swimming and biking. Also going to try some skate skiing races!

From Carolyn in Colorado on Tue, Nov 29, 2011 at 11:18:21 from 198.241.174.15

You really are recovering quickly. That just shows that you are in great shape.

From april27 on Tue, Nov 29, 2011 at 21:55:48 from 99.188.251.180

Man this is awesome! Something to aspire to! Running 8 miles a week after a 50 miler!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

A run in the dark this evening, and then straight to yoga.  

Addidas Miles: 5.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Cross training day!  So I made it the first skate skiing day of the season.  It was unbelievably gorgeous in the mountains today, sun, yes SUN!  And squeaky beautifully groomed snow.  I only skied a couple of hours, because it was my first time of the season and I don't want to be sore tomorrow.  Good workout with no impact!

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From april27 on Sun, Dec 04, 2011 at 21:06:21 from 99.188.251.180

I love how nonchalant you are about a few hours of skiing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.200.000.000.000.005.20

New Kinvara Miles: 5.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.200.000.000.000.008.20

JOgged a 10K with a friend who is very sick, and therefore doesn't run very fast right now.  I think I was DFL!

I had guests from out of town who were here to take a yoga workshop, which we all took together.  A two and a half yoga marathon!

 

Orange Newton Miles: 8.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I don't count hiking as crosstraining, but that is what I did today!  Showed off our beautiful Chuckanut Mountains to my guests and their dog.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.900.001.200.000.006.10

A quick run before yoga!  Just time for 50 minutes, with a few tempo intervals built in there, just to test the speed muscles.  It is time for speed again!  Enough long slow hours!

Marathon Shoe Miles: 5.97Orange Newton Miles: 6.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Strength and mobility work this morning, then the day skiing with my son and his friend!  No hiking, no backcountry, no nordic, just super fast groomed downhill skiing!  Beautiful cold snow.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From april27 on Sun, Dec 11, 2011 at 17:45:43 from 99.188.251.180

Yeah snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.600.000.000.000.004.60

Not much time for running!  We left before light to drive up to Whistler BC, for a couple of days of skiing to celebrate DDs birthday.  A quick run while everyone else had breakfast, and then we hit the slopes for the day.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.700.000.000.000.005.70

An early morning, and very COLD run with my daughter this morning!  Cold for us, but really only about 27 degrees cold.  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.300.001.000.006.0013.30

Tempo run in the morning, followed by yoga.  As soon as I got home, my son, who is home for the Christmas break, suggested a moonlight ski hike out onto table mountain to see the full moon.  That made me realize that not only was it a full moon, it was the lunar eclipse!  So of course, the whole family had to rush up to the cabin and have some dinner, pack up tents and sleeping bags and stuff, and hike up the mountain on skis to set up camp under the full moon.  The eclipse was best around 5:30 in the morning, so we just woke up early and saw it!  It was a beautiful, clear and cold night, and the eclipse was nearly full where we are.  I think we would have had to be about 100 miles North to see it totally full.  I love family adventures like this.

Addidas Miles: 6.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.800.000.001.200.006.00

200m hill repeats and then 200m track repeats.  Paces are right on, but I am tired afterwards.  Too long since I did a track workout!

New Kinvara Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

Four hours of skate skiing with a friend just North of Vancouver.  Cypress Mountain has beautiful trails, and they are all open!  Even the upper, more challenging trails are open, and we had a blast!  

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From april27 on Wed, Dec 14, 2011 at 22:40:35 from 99.188.251.180

Sounds like a good work out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running today, just yoga and a lot of drills and dynamic stretching.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.002.250.007.85

Track workout with lots of R and I paced intervals.  My favorite!  WU, with jogging and dynamic stretches, 2 miles with sprints on the straightaways.  Then 2X800 at 7 minute pace.  Then 6X200 at 45-48 seconds each!  Speedwork is feeling SOOO good!

New Kinvara Miles: 7.85
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From JD on Thu, Dec 15, 2011 at 21:05:02 from 97.117.127.102

nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.700.000.000.000.005.70

Easy jogging in the rain and mud.  Got my new orange shoes very dirty.

Orange Newton Miles: 5.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Thu, Dec 15, 2011 at 21:05:40 from 97.117.127.102

yes, the dog days of winter are coming. :-)

From Scott Wesemann on Fri, Dec 16, 2011 at 18:20:03 from 205.158.160.209

I hate getting my new shoes dirty. :)

From april27 on Mon, Dec 19, 2011 at 04:09:08 from 99.188.251.180

:( I like to keep mine clean as long as possible!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Downhill skiiing

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.000.000.000.006.90

Easy and muddy.

Orange Newton Miles: 6.90
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.200.000.001.500.007.70

11X200m.  6 on the hills, at R effort, and 5 on the track at R pace.

New Kinvara Miles: 7.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.0012.00

skate skiing!

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

easy run.

Orange Newton Miles: 5.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.900.001.601.200.008.70

Track workout with some 200m at R pace, some 800s at I pace, and some 800s at T pace!  Whew!  Hard to keep it all straight!

New Kinvara Miles: 8.70
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From april27 on Sat, Dec 24, 2011 at 11:54:01 from 99.188.251.180

Great run! Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.800.000.000.000.005.80

Went downhill skiing with the family and then for a run with my daughter in the woods near our cabin.  Deliciously dry and cold!

Addidas Miles: 5.80
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.200.000.000.000.0014.20

Long easy run.  I haven't run longer than an hour and a half since my fifty miler, and I thought I deserved a real long run!  Still nice and dry and cold.

 We are still at the cabin and I am sleeping soooo much!  Can't believe it, but it feels great.


Addidas Miles: 14.20
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.400.000.000.000.005.40

Downhill skiing in the morning!  Crazy wet and windy!  After we got thoroughly soaked, we headed back down the mountain to the cabin.  While the sauna was getting hot, I ran in the woods.

New Kinvara Miles: 5.40
Night Sleep Time: 10.00Nap Time: 0.00Total Sleep Time: 10.00
Comments
From Bonnie on Mon, Dec 26, 2011 at 15:15:41 from 150.135.115.190

Whooohooo, sounds like a very fun time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.600.000.000.000.005.60

No skiing today, so I did a 200m hill repeat workout.  7X200m on the hills at R pace, and then 4X200 on the flats also at R pace.  warm up and cool down jogging, and followed it up with a nice stretching/yoga workout.

Merry Christmas!

New Kinvara Miles: 5.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From JD on Mon, Dec 26, 2011 at 18:27:49 from 70.96.78.149

merry christmas to you too Auntieem!

sounds like a good workout - is R pace "Race pace"?

hope your ski mountains are getting some fresh snow on them this week!

From april27 on Mon, Dec 26, 2011 at 18:52:13 from 99.188.251.180

Sounds like a great day!

From auntieem on Wed, Dec 28, 2011 at 16:51:26 from 71.197.255.236

R pace is about mile pace!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Bike interval workout on the indoor trainer!  Its been a long time since I did this - probably too long.  I did a wu, some 30 second bursts, then 4X5 minute intervals at a "hard" effort.  then a cool down.  Then some more cool down because the movie I was watching was not quite over!

 Followed it up with some yoga and abs.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Downhill skiing in the morning, just because we had a little fresh snow.  We get incredibly heavy, wet powder often, and this was definitely heavy and wet!  It was fun for about three hours, then I quit and put on the skate ski gear for an hour and a half.  I worked especially hard on uphill technique, so it turned into more of a workout than I intended.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From april27 on Wed, Dec 28, 2011 at 17:48:12 from 99.188.251.180

Accidental work outs are awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.003.000.007.00

Track workout tonight!  It was raining sideways and raining hard, but not too cold.  The workout was 5X800 at 7:00 minute/mile pace, followed by 4X200 at .46 per 200.  I am usually really terrible at pacing, and have had very little practice lately with the 5K pacing (7/mile), so I was beyond happy at my pacing tonight!  The 800s came out at 3:29, 3:31, 3:30, 3:31, and 3:34.  I must have been rather tired on the last one!  The 200s were .46, .46, .45, and .44.  All very acceptable.  My tendency is to run 200s way too fast, but I think it helps to kind of tire myself out with the 800s first.

New Kinvara Miles: 7.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From allie on Fri, Dec 30, 2011 at 13:00:38 from 97.117.82.156

great workout and nice job with the consistent splits! and you did it all in sideways rain...awesome.

From PRE on Sat, Jan 07, 2012 at 23:07:01 from 99.50.213.11

Auntie Em,

Hi. Fantastic workout. On Monday I attempted 7x800s at 3:40 with 3:00 recovery...only did 2 halves and opted to do quarters for the last five. The 2x800s were really tough for me to put together in 3:40...and you did 5x800s at 3:30 in the rain!!! I am impressed. Hope all going well with you and your family.

From april27 on Sun, Jan 08, 2012 at 19:35:32 from 99.188.251.180

Wow u are speedy. Maybe I should try shorter distances in my speed instead of 1600s

From PRE on Sun, Jan 15, 2012 at 18:21:07 from 99.50.213.11

Auntie Em,

How are you? Have not heard from you. Let us know how you are doing? Missing you.

From PRE on Thu, Jan 26, 2012 at 20:38:18 from 99.50.213.11

Auntie Em,

Still missing you...are you in the USA? Give us a shout. Hoping all is well.

From april27 on Sat, Apr 07, 2012 at 20:45:13 from 99.188.251.180

:)

From PRE on Thu, Aug 16, 2012 at 20:13:54 from 99.50.213.11

Auntie Em,

Hey how are you doing? I know your not blogging anymore for the time being. But figured I would say hello anyway. Hope all is well and you are enjoying yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1340.35114.0394.0255.38550.702154.48
Mean Green Shoe Miles: 188.22Marathon Shoe Miles: 135.11Blue Brooks Launch Miles: 33.05Saucony Treadmill Shoe Miles: 6.20Bike Shoes Miles: 595.68Blue Kinvaras Miles: 207.12Brooks Defyance Miles: 361.34New Kinvara Miles: 275.90Hattoris Miles: 41.29Addidas Miles: 168.97Nike Vortex Shoe Miles: 64.50Orange Newton Miles: 36.20
Night Sleep Time: 2112.00Nap Time: 8.00Total Sleep Time: 2120.00
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